⚕️ Medical note: This plan was built around your specific conditions (pancreatic exocrine insufficiency, histamine intolerance, gluten + dairy intolerance). Elontril discontinued ~2026-04-26. Blood tests July 1 — tirzepatide evaluation pending GI clearance. Review any supplement additions with your prescribing doctor before starting.
🔥 Caloric & Macro Targets — Steeper Cut · 130 → 120 kg
2,150
Daily kcal (steeper cut)
265 g
Protein (~2 g/kg — muscle shield)
60 g
Fat (≤18 g/meal — Kreon)
135 g
Carbs (carb-cycled to training)
Protein49%
Carbohydrates25%
Fat25%
Math behind the number
| Step | Value | Source |
|---|---|---|
| BMR (Mifflin-St Jeor) | 10×130 + 6.25×201 − 5×43 + 5 = 2,346 kcal | 43M, 201cm, 130 kg |
| Activity factor | ×1.40 | 4 sessions/wk (Mon push + grip · Tue swim + core + knee rehab · Thu pull + grip · Fri accessory + low-impact bike/row) + daily walks — upper-body phase, no heavy compound lower |
| Estimated TDEE | ~3,100–3,200 kcal/day | Working maintenance. No heavy lower compounds yet — TDEE slightly lower than when full training is running. Will rise once lower body unlocks in Phase 1. |
| Steeper deficit | ~−950–1,050 kcal/day | ~30–33% deficit → ~0.7–0.8 kg/week net fat loss. Conservative without heavy lower body; accelerates to ~1.0 kg/wk once Phase 1 loads come back. |
| Cut target | 2,150 kcal/day | Hard floor: never below 2,100 kcal (201 cm man in steep cut). Below that, fatigue and binge risk spike — especially without a stimulant medication on board. |
| Walks (bonus NEAT) | +0 to +250 kcal/day | 30–60 min, target 4–5×/week. NOT baked into TDEE — these meaningfully buffer the deficit when they happen. |
| Diet-break / refeed target | ~3,450 kcal/day | Maintenance ± for 5–7 days every ~4 weeks |
Block Calendar — 130 → 120 kg
| Block | Dates | kcal | Target body weight |
|---|---|---|---|
| Now (in-cut) | 2026-06-26 | 2,150 | 130 kg — current |
| 🩸 Blood tests + eval | 2026-07-01 | — | GI clearance for tirzepatide · pancreatic markers · HbA1c |
| Diet break | 2026-07-06 → 2026-07-12 (7 d) | ~3,100 | Hold ~128 kg |
| Block 2 — Cut | 2026-07-13 → 2026-08-09 (4 wk) | 2,150 | ~128 → ~125 kg · Phase 1 lower body starts if cleared |
| Diet break | 2026-08-10 → 2026-08-16 (7 d) | ~3,100 | Hold ~125 kg |
| Block 3 — Cut | 2026-08-17 → 2026-09-13 (4 wk) | 2,150 | ~125 → ~121–122 kg |
| Diet break | 2026-09-14 → 2026-09-20 (7 d) | ~3,100 | Hold ~121 kg |
| Block 4 — Cut | 2026-09-21 → 2026-10-18 (4 wk) | 2,150 | ~121 → ~118–120 kg ✓ First milestone |
| Reassess at 120 kg | ~late Oct 2026 | — | Decide: hold, continue to 115 kg, or transition to recomp |
Why this works fast — and the 3 rules you can't break
- Hit 265 g protein every single day, no exception. A steep deficit will eat muscle if protein drops. ~2 g/kg of current bodyweight (and well over 2 g/kg of target weight) is the muscle-sparing floor in a steep cut — confirmed by deficit-protein RCTs (Helms 2014, Longland 2016). This is the line that keeps you getting leaner without getting weaker.
- Kreon before EVERY meal that contains fat. Without it, you eat 2,150 kcal but absorb maybe 1,700 — and the unabsorbed fat causes cramping, urgent stools, and B-vitamin/D malabsorption. The deficit is calculated assuming Kreon works. If you skip it, the plan breaks.
- No drop below 2,100 kcal, no extra cardio "to speed it up". At 201 cm in a steep cut, going lower triggers fatigue, sleep collapse, and binge risk — especially without a stimulant medication buffering appetite. Stay disciplined at 2,150 — the diet break every ~4 weeks is what makes this sustainable.
Fat spread per meal: pancreatic insufficiency means large fat boluses overwhelm digestion even with Kreon. Keep fat per meal ≤ 18 g. Spread the day's ~60 g across 4–5 eating occasions.
When to take a diet break early (auto-regulation): The deficit is steeper now, so watch the signals harder. If any two of the following happen for 4+ days in a row, start the diet break early at maintenance (~3,450 kcal) for 5–7 days, then resume the cut: (a) weight stalls or rises despite ≥90% adherence, (b) sleep drops below 6 h for 3+ nights, (c) gym performance crashes (loads drop >10% on main lifts across 2 sessions), (d) waking heart rate climbs > 8 bpm above baseline, (e) cravings become uncontrollable.
🥦 Food Guide — Allowed & Avoid
The Histamine Golden Rule: Cook fresh. Eat immediately. Freeze any leftovers right away. Histamine doubles in refrigerated leftovers overnight. Batch cook and freeze — never fridge for next-day use.
✅ Allowed
Proteins
- Fresh chicken, turkey (cook same day or freeze)
- Fresh beef, lean pork (cook same day)
- Fresh fish: dorada, trout, sea bass, cod, sole
- Fresh salmon — never smoked
- Fresh shrimp/prawns (cook immediately)
- Egg yolk (white in moderation — tolerance improving)
- Lentils, chickpeas, beans, split peas
- Tofu (moderate — low histamine)
Grains & Carbs
- White & brown rice, rice pasta, rice cakes
- Buckwheat (replaces quinoa), millet, amaranth
- Tapioca, polenta/cornmeal
- Konjac pasta (near-zero calorie — excellent base)
- Certified GF oats (The Rice Dealer or equivalent)
- Potato, sweet potato
- Sourdough (wheat or GF) — see special note below ↓
Vegetables
- Broccoli, cauliflower, Brussels sprouts, asparagus
- Zucchini, cucumber, carrots, fresh beets
- Lettuce, cabbage (white/savoy/Chinese), leek
- Bell peppers (moderate), mushrooms, peas, edamame
- Garlic & onion — liberally, great anti-inflammatory
Fruits, Fats & Other
- Apple, pear, melon, grapes, blueberries, mango, coconut, tart cherries
- Olive oil, coconut oil, ghee
- Pumpkin & sunflower seeds, chia, flaxseed, almonds, tahini
- Oat milk (cert. GF), coconut milk, rice milk
- Goat cheese / sheep feta — test in small amounts
- Turmeric, ginger, fresh herbs, cumin, sweet paprika
- Coconut aminos (replaces soy sauce perfectly)
❌ Avoid — and Why
Gluten & Cow Milk
- Wheat products (pasta, bread, crackers) — except traditionally fermented sourdough, which is now OK
- Rye, barley, spelt, regular oats
- Cow milk, butter, cream, most cheeses, yogurt, kefir
- Whey protein — cow milk derivative; use pea or rice protein
High Histamine
- Tomatoes — major trigger (in almost every old plan meal)
- Spinach, eggplant, avocado
- Smoked salmon, canned fish (tuna, sardines, anchovies)
- Salami, prosciutto, ham, processed meats
- Aged cheese (parmesan, cheddar, gouda)
- Soy sauce, miso, vinegar, pickled/fermented foods
Histamine Liberators
- All citrus (lemon, orange, grapefruit, lime)
- Strawberries, kiwi, pineapple, banana
- Chocolate & cocoa (including 85% dark)
- Walnuts, cashews, peanuts
- Alcohol of any kind
- Food colourings & preservatives (E-numbers)
The previous plan contained tomatoes in nearly every meal, smoked salmon, canned sardines, soy sauce, whey protein, and aged cheeses — all significant histamine triggers. This plan eliminates all of them.
🍞 Sourdough — Yes, Both Wheat and GF (Your Home Baking Habit)
Regular wheat sourdough: Yes — traditional long fermentation (12–18h) degrades gluten by up to 90%, making it well-tolerated for non-celiac sensitivity. The longer the ferment, the safer and more digestible.
sourdough (your own bake): Also yes — same rules apply.
- Bake and eat same day — histamine is lowest in fresh-baked, still-warm bread. Don't refrigerate overnight — freeze if needed.
- Longer fermentation = better: 12–18 hours bulk proof (cold retard in fridge overnight works well). More fermentation = less gluten, better flavour, lower glycaemic response.
- Sourdough only — not regular wheat bread, not yeasted bread. The bacteria doing the fermenting are what makes it different. Commercial "sourdough" with added yeast doesn't count.
- Portion awareness: 1–2 slices per meal. The pancreatic insufficiency still means large fibre/carb boluses need Kreon — take it before.
- GF flour blend option: 60% rice flour + 30% buckwheat flour + 10% psyllium husk — if you prefer to keep baking GF, this still works great.
Good news — your home baking habit just got more flexible. Real wheat sourdough is genuinely one of the most digestible breads that exists.
🍽️ Meals — 5 Single-Pan + 5 No-Cook Assemblies
Two recipe modes, both built for 2,150 kcal/day at 265 g protein (steeper cut). Single-pan / sheet-tray: ≤15 min active prep, one dish to wash. No-cook assemblies: grab from fridge, plate, eat — zero stove. All are GF, fully dairy-free, low-histamine, egg-light, quinoa-free. Genuinely tasty, repeatable, ~20–30 min cooks — not "chicken & rice" filler.
🍳 Single-pan
🥗 No-cook
🏋️ Gym day (Mon/Tue/Thu/Fri)
Daily eating window: Breakfast 9–10 AM · Lunch 1–2 PM (biggest meal) · Snack 4–5 PM · Dinner 7–8 PM · Post-lift recovery meal allowed up to 22:30 on late-evening gym days. Every meal containing fat: take Kreon 5 min before the first bite. Add Daosin 15 min before any meal flagged 🟡.
Daily Macro Distribution Template (2,150 kcal · 265 P / 135 C / 60 F)
| Slot | Time | kcal | P / C / F (g) | Anchor |
|---|---|---|---|---|
| Breakfast | 9:00–10:00 | ~440 | 50 / 30 / 13 | Protein oats, chia pudding, or parfait |
| Lunch (biggest) | 13:00–14:00 | ~585 | 70 / 40 / 16 | Single-pan hero or hearty salad |
| Snack | 16:00–17:00 | ~295 | 45 / 15 / 6 | Protein shake + fruit, or chickpea-tahini plate |
| Dinner | 19:30–20:30 | ~540 | 70 / 30 / 15 | Lean protein + veg + small carb |
| Permitted night snack (optional) | 22:00 | ~290 | 30 / 20 / 10 | Pre-portioned (see list below) |
| Total | — | ~2,150 | 265 / 135 / 60 | Daily target |
Carb-cycling: 135 g is the daily average. Push carbs up (~160 g) on Mon (push), Tue (swim), Thu (pull) and Sat (swim/long walk) — landed around training. Pull carbs down (~105–115 g) on Wed and Sun (rest). Protein and fat stay fixed; only carbs (and total kcal slightly) move.
🍳 The 5 Single-Pan / Sheet-Tray Recipes
≤15 min active prep, one cooking surface, no plated complexity. Each makes 1–2 servings; double the recipe to cover lunch + dinner from a single cook.
1 Sheet-Tray Chicken & Roasted Veg + Rice 🍳 Single-pan · + Kreon ▼
INGREDIENTS200 g chicken breast (cubed) · 200 g zucchini · 150 g broccoli florets · 100 g carrot batons · 1 tbsp (10 ml) olive oil · 1 tsp turmeric · 1 tsp sweet paprika · 1 tsp cumin · garlic 3 cloves crushed · salt · 70 g dry white rice (cooked separately or microwave pouch).
METHODOven 220 °C. Toss everything (except rice) on a lined sheet tray. 18 min. While baking, microwave rice pouch. Plate together. Total active time: 8 min.
MACROS~620 kcal · P 58 / C 70 / F 14 g · Kreon before first bite.
2 One-Pan Turkey-Mushroom Stir Fry 🍳 Single-pan · + Kreon ▼
INGREDIENTS200 g turkey breast (sliced thin) · 200 g mushrooms · 150 g pak choi or cabbage · 80 g bell pepper · 2 tbsp coconut aminos · 10 ml sesame oil · ginger 2 cm grated · garlic 3 cloves · 100 g cooked rice (microwave pouch) or 250 g konjac noodles (rinsed).
METHODHot pan, sesame oil, turkey 3 min until browned. Add mushrooms 3 min. Add pepper + ginger + garlic 2 min. Add cabbage + coconut aminos 2 min. Plate over rice or konjac. Total: 12 min.
MACROS~580 kcal · P 60 / C 55 / F 12 g · Kreon before first bite.
3 Sheet-Tray Cod with Garlic Potatoes 🍳 Single-pan · + Kreon · 🟡 Daosin ▼
INGREDIENTS200 g fresh cod (or sole, dorada — bought same day) · 250 g baby potatoes halved · 150 g green beans · 1 tbsp (10 ml) olive oil · garlic 3 cloves · fresh parsley · sea salt.
METHODOven 200 °C. Potatoes go in first with olive oil + garlic for 15 min. Add green beans + cod fillets on top. Bake 12 more min. Finish with parsley. Total active time: 8 min.
MACROS~560 kcal · P 50 / C 55 / F 12 g · Kreon + Daosin (fresh fish is fine but DAO buffer recommended).
4 One-Pan Lentil & Coconut Dahl 🍳 Single-pan · + Kreon ▼
INGREDIENTS120 g dry red lentils · 200 ml light coconut milk · 300 ml water · 1 onion · garlic 3 cloves · ginger 2 cm · 1 tsp turmeric · 1.5 tsp cumin · 1 tsp coriander · 100 g spinach swap → kale or pak choi (spinach is high-histamine) · 70 g dry rice cooked separately.
METHODSoften onion + garlic + ginger in 1 tsp ghee 4 min. Add spices 30 sec. Add lentils + coconut + water. Simmer covered 18 min. Stir in greens last 2 min. Serve over rice. Total: 22 min including simmer (≤8 min hands-on).
MACROS~640 kcal · P 38 / C 90 / F 14 g · Add 30 g pea protein on the side or in a shake to hit P. Kreon required.
5 Skillet Beef & Cabbage Bowl 🍳 Single-pan · + Kreon ▼
INGREDIENTS200 g lean ground beef (5% fat — fresh, not aged) · 250 g shredded white cabbage · 100 g carrot (grated) · 1 onion · garlic 3 cloves · 1 tsp cumin · 1 tsp sweet paprika · ginger 2 cm · coconut aminos 2 tbsp · 70 g cooked buckwheat or rice.
METHODBrown beef in dry hot pan 4 min. Add onion + garlic + ginger 3 min. Add cabbage + carrot + spices + coconut aminos 5 min until cabbage softens. Plate over buckwheat. Total: 14 min.
MACROS~620 kcal · P 55 / C 50 / F 18 g · Use cooked-same-day beef only (histamine builds in mince fast). Kreon required.
🥗 The 5 No-Cook Assembly Meals
Zero stove. Every component is fridge-, freezer-, or pantry-stocked from the Sunday batch. Plate and eat in under 5 minutes.
1 Rotisserie Chicken Rice Bowl 🥗 No-cook · + Kreon ▼
INGREDIENTS200 g pre-cooked rotisserie chicken (skin off — fresh, eat within 24 h of purchase) · 150 g pre-cooked rice (microwave pouch or batched) · 80 g cucumber sliced · 80 g grated carrot · 1 tbsp tahini · 1 tbsp coconut aminos · fresh herbs · sea salt.
METHODPlate. Eat. 3 min.
MACROS~640 kcal · P 65 / C 55 / F 16 g · Kreon required.
2 Coconut Yogurt Protein Parfait 🥗 No-cook ▼
INGREDIENTS300 g unsweetened coconut yogurt (or almond yogurt — both DF, low-histamine) · 30 g pea protein vanilla · 100 g blueberries · 30 g certified GF oats · 10 g pumpkin seeds · 1 tsp chia.
METHODStir protein into yogurt. Layer with oats and berries. Top with seeds. 3 min.
MACROS~480 kcal · P 45 / C 45 / F 12 g · Kreon recommended (fat from yogurt + seeds).
3 Overnight Protein Oats 🥗 No-cook ▼
INGREDIENTS60 g certified GF oats · 250 ml oat milk or coconut milk drink · 30 g pea/rice protein · 10 g chia · 80 g grated apple · 1 tsp cinnamon · 10 g pumpkin seeds. (Oats fridged overnight are fine — chia and oats are not histamine producers.)
METHODMix in jar before bed. Eat in morning straight from fridge or warm 1 min in microwave. 2 min night before · 0 min morning.
MACROS~510 kcal · P 42 / C 60 / F 14 g · Kreon recommended.
4 Tuna-Free Fish Bowl (Fresh-Pack Mackerel or Trout) 🥗 No-cook · + Kreon · 🟡 Daosin ▼
INGREDIENTS1 pouch (~150 g) fresh-pack mackerel or trout in olive oil (modified-atmosphere pouch, NOT canned tuna/sardines/anchovies — those are aged and high-histamine). 70 g pre-cooked rice · 150 g cucumber · 80 g grated carrot · 50 g cooked chickpeas · 1 tbsp coconut aminos · fresh herbs.
METHODDrain pouch (save 1 tsp oil). Layer rice, veg, fish. Drizzle aminos + the saved oil. 4 min.
MACROS~580 kcal · P 50 / C 55 / F 16 g · Take Daosin 15 min before — even fresh-pack fish carries some histamine. Kreon required.
5 Chickpea-Tahini Power Plate 🥗 No-cook ▼
INGREDIENTS200 g cooked chickpeas (canned, drained, rinsed thoroughly) · 1 tbsp tahini · 1 tsp olive oil · cumin · sweet paprika · 100 g grated carrot · 100 g cucumber · 50 g pre-cooked beetroot (vacuum-pack) · 4 GF rice cakes · 30 g pea protein shake on the side.
METHODMash chickpeas with tahini + spices. Plate with veg and rice cakes. Drink shake. 4 min.
MACROS~620 kcal · P 50 / C 70 / F 14 g · Kreon recommended (tahini fat).
✨ Refresh Pack — 10 New Recipes (Salads, Crispy Rice, Variety)
Dropped in to replace the "every breakfast = oats" / "every lunch = sheet-pan chicken" rut. All meet the same constraints: GF · DF (cow milk) · low-histamine · no tomato/citrus/quinoa/spinach/soy-sauce/vinegar/walnuts/cashews/peanuts · per-meal fat ≤ 18 g · same-day cook for meat & fish. Codes N1–N10 map to the new schedule.
N1 Crispy Rice Salmon-Pouch Cucumber Salad 🍳 Single-pan · 🥗 Salad · + Kreon · 🟡 Daosin ▼
INGREDIENTS150 g pre-cooked rice (cold) · 5 ml sesame oil · 1 tbsp coconut aminos · pinch chili flakes (optional) · 1 pouch (~150 g) fresh-pack mackerel or trout in olive oil (sub for raw salmon — same texture role, low-histamine compliant) · 200 g cucumber sliced thin · 50 g shelled edamame (frozen, thawed) · 30 g spring onion · fresh cilantro & mint · Dressing: 1 tbsp tahini + 1 tbsp coconut aminos + 5 ml sesame oil + 2 cm grated ginger + 1 tsp coconut yogurt to thin.
METHODOven 220 °C. Toss cold rice with sesame oil + coconut aminos. Spread thin on lined sheet tray, bake 22 min, tossing once at 12 min, until crunchy and golden. Drain fish pouch (save 1 tsp oil). Whisk dressing. In a big bowl: cucumber, edamame, spring onion, herbs. Top with shredded fish + crispy rice. Pour dressing right before eating (rice softens fast). Total: 25 min, 5 active.
MACROS~640 kcal · P 50 / C 65 / F 17 g · Kreon required · Daosin 15 min before (fish).
SOURCEAdapted from KaleJunkie's viral TikTok "Crispy Rice Salmon Cucumber Salad" (7.4M views) — via tiktok.com/@kalejunkie/video/7415295401105820958. Subs: pouch fish for raw salmon (histamine), coconut aminos for soy, no rice vinegar, no honey (kept tahini for creamy mouth-feel).
N2 Korean-Style Nurungji Chicken Bowl (Crispy Rice) 🍳 Single-pan · + Kreon ▼
INGREDIENTS200 g chicken breast (sliced into thin cutlets) · 150 g pre-cooked rice (cold) · 5 ml sesame oil · 5 ml olive oil · 2 tbsp coconut aminos · 1 tsp grated ginger · 2 garlic cloves · 100 g pak choi · 80 g grated carrot · 50 g cucumber matchsticks · 1 spring onion · pinch toasted pumpkin seeds · 1 tsp tahini drizzle.
METHODPress cold rice flat in hot non-stick pan with sesame oil — leave undisturbed 4–5 min until bottom forms golden nurungji crust. Slide onto plate crust-side up. Same pan, olive oil, sear chicken 3 min/side with ginger + garlic + 1 tbsp aminos. Wilt pak choi 1 min. Plate: rice crust + chicken + pak choi + raw carrot/cucumber/spring onion + pumpkin seeds. Drizzle tahini + remaining aminos. Total: 14 min.
MACROS~610 kcal · P 60 / C 60 / F 14 g · Kreon required.
SOURCEInspired by Korean nurungji tradition + The Kitchn's pan-crisped rice bowl method — via thekitchn.com. Uses pan instead of oven for the rice crust. No gochujang (gluten/fermented).
N3 Crunchy Cabbage Sesame Chicken Salad 🥗 No-cook salad · + Kreon ▼
INGREDIENTS200 g pre-cooked rotisserie chicken (skin off, fresh same day) · 200 g shredded green cabbage · 80 g shredded red cabbage · 80 g grated carrot · 50 g cucumber matchsticks · 30 g spring onion · fresh cilantro & mint · 15 g toasted slivered almonds · 10 g toasted pumpkin seeds · 5 g toasted sesame seeds · 60 g pre-cooked rice cooled (optional, for the carb hit). Dressing: 1.5 tbsp tahini + 1 tbsp coconut aminos + 5 ml sesame oil + 2 cm grated ginger + 1 garlic clove crushed + 2 tbsp water to thin.
METHODWhisk dressing in the serving bowl. Add cabbages + carrot + cucumber + onion. Toss hard for 30 sec — bruise the cabbage so it absorbs the dressing. Shred chicken, add with rice + herbs. Top with seeds + almonds. Total: 8 min.
MACROS~660 kcal · P 65 / C 50 / F 18 g · Kreon required.
SOURCEAdapted from Minimalist Baker's "Crunchy Cabbage Slaw with Sesame Ginger Dressing" — via minimalistbaker.com/easy-chinese-chicken-salad-gf-soy-free. Subs: tahini-based dressing replaces vinegar; no orange/mandarin; no peanuts (almonds instead).
N4 Turkey Larb Lettuce Wraps (No-Citrus Version) 🍳 Single-pan · 🥗 Salad-style · + Kreon ▼
INGREDIENTS220 g lean ground turkey (fresh, cook same day) · 1 shallot finely diced · 2 garlic cloves · 2 cm ginger grated · 1.5 tbsp coconut aminos · 1 tsp toasted rice powder (toast 1 tbsp dry rice in dry pan 5 min, grind) · ½ tsp chili flakes · large bunch fresh mint, cilantro, Thai basil · 1 small head butter / Boston lettuce (whole leaves) · 50 g grated carrot · 30 g cucumber matchsticks · 80 g pre-cooked rice (side). No fish sauce, no lime juice — see notes.
METHODDry pan medium-high. Crumble turkey, brown 5 min. Add shallot + garlic + ginger 2 min. Off heat, stir in coconut aminos + chili + toasted rice powder + a generous handful of chopped herbs. Spoon into lettuce cups; top with carrot, cucumber, more herbs. Serve rice on the side. Total: 12 min.
MACROS~590 kcal · P 60 / C 50 / F 14 g · Kreon required. No fish sauce (fermented = high histamine), no lime (citrus liberator). The toasted rice powder is the non-negotiable — it carries the nutty depth that lime usually provides.
SOURCEAdapted from Jet Tila's "Larb Gai" (Food Network) + Stephanie Kay Nutrition's lettuce-wrap version — via foodnetwork.com/fnk/recipes/larb-gai-turkey-larb-9454167. Subs: coconut aminos for fish sauce; skipped lime entirely; toasted rice powder kept (it's the soul of larb).
N5 Buckwheat Herb Tabbouleh (Tomato-Free) 🥗 No-cook salad · + Kreon (with chicken add) ▼
INGREDIENTS80 g raw buckwheat groats (toast in dry pan 4 min, then simmer 12 min in 200 ml water, drain, cool — yields ~200 g cooked) · large bunch flat-leaf parsley (~60 g, finely chopped) · 30 g fresh mint (chopped) · 200 g cucumber finely diced · 60 g spring onion · 60 g radish finely diced (replaces tomato for crunch + colour) · Dressing: 15 ml olive oil + 1 tbsp coconut aminos + tiny drop apple cider (½ tsp, optional, for brightness) + salt + pepper. Add 200 g pre-cooked rotisserie chicken for the protein hit (lunch portion).
METHODToast + cook + cool buckwheat the night before (or use leftover from Sunday batch). Toss everything in a big bowl. Tabbouleh actually wants the parsley to outweigh the grain visually — load up on herbs. Add shredded chicken last. Total: 6 min if buckwheat is pre-cooked.
MACROS~590 kcal · P 60 / C 60 / F 16 g · Kreon required.
SOURCEAdapted from Flourishing Kitchen's "Raw Buckwheat Tabbouleh" + Erin Parekh's toasted-buckwheat method — via flourishingkitchen.com/raw-buckwheat-tabbouleh. Subs: radish for tomato (crunch + acidity), olive oil + tiny ACV for lemon juice, no bulgur (gluten).
N6 Savory Ginger-Chicken Congee (Breakfast) 🍳 Single-pan · + Kreon (light) ▼
INGREDIENTS60 g white rice · 600 ml GF chicken broth (low-sodium, freshly made or boxed without yeast extract) · 4 cm fresh ginger (sliced, removed at end) · 1 garlic clove · 200 g cooked shredded chicken breast (from Sunday batch — eaten within 24 h) · spring onion · 5 ml sesame oil · 1 tsp coconut aminos · 30 g pea protein vanilla (stirred into a side glass of oat milk for the protein top-up) · optional: 1 fresh egg yolk stirred off-heat.
METHODSimmer rice + broth + ginger + garlic on low, partly covered, 30 min, stirring occasionally — porridge texture. Remove ginger. Add shredded chicken, warm through 2 min. Off heat, drizzle sesame oil + aminos, top with spring onion + (optional) egg yolk. Drink the protein shake on the side. Total: 35 min, mostly hands-off.
MACROS~520 kcal · P 55 / C 50 / F 9 g · Kreon optional (light fat).
SOURCEAdapted from Eat Cho Food's "Ginger Chicken Jook" + The Kitchn's slow-cooker congee — via eatchofood.com/blog/2017/1/11/ginger-chicken-jook. Subs: no fish sauce, no white pepper (optional, low-histamine variants tolerate it; skip if reactive). Use freshly cooked chicken from Sunday batch — never reheat-aged meat.
N7 Coconut Chia Pudding (Make Fresh AM) 🥗 No-cook · + Kreon (light) ▼
INGREDIENTS35 g chia seeds · 250 ml light coconut milk (or ½ coconut + ½ oat milk for lighter fat) · 30 g pea protein vanilla · 1 tsp cinnamon · 100 g fresh blueberries · 80 g grated apple · 10 g toasted pumpkin seeds · 5 g desiccated unsweetened coconut. Make in the morning — chia pudding stored more than 12 h can build histamine.
METHODWhisk coconut milk + pea protein + cinnamon hard. Stir in chia. Wait 10 min. Stir again to break clumps. Wait 20 min more (or microwave 30 sec to speed gelling). Top with blueberries, grated apple, pumpkin seeds, coconut. Total: 5 min active, 30 min wait.
MACROS~510 kcal · P 42 / C 45 / F 16 g · Kreon recommended (chia + coconut fat).
SOURCEAdapted from Through The Fibro Fog's "Blueberry Coconut Chia Pudding" + low-histamine standard — via throughthefibrofog.com/blueberry-chia-pudding. Subs: no kiwi (high histamine), no maple syrup (kept it sugar-free — pea protein vanilla carries sweetness), made fresh AM not overnight.
N8 Green Pea-Protein Smoothie (Kale + Pear) 🥗 No-cook · low fat ▼
INGREDIENTS350 ml oat milk · 40 g pea protein vanilla · 60 g curly kale (stems removed — kale not spinach) · 1 small ripe pear (~120 g) · 80 g cucumber · 1 tbsp chia · 5 g desiccated coconut · 1 tsp cinnamon · ½ tsp grated ginger · ice cubes. Blend hard 60 sec.
METHODAll in blender. 60 sec on high. Drink immediately — chlorophyll oxidises and pea protein settles within 15 min. Total: 3 min.
MACROS~470 kcal · P 42 / C 50 / F 8 g · Kreon optional. Best on Friday lower-day mornings (low fat, easy on PEI before lift).
SOURCEAdapted from r/MealPrepSunday + Bon Appétit "easy green smoothie" template. Subs: kale for spinach (oxalate + histamine), pear for banana (low-FODMAP-friendly, low-histamine), pea protein for whey, oat milk for almond/cow. No citrus.
N9 Roasted Chickpea + Tahini Dip with Rice Cakes (Snack) 🥗 No-cook (chickpeas pre-roasted Sunday) · + Kreon ▼
INGREDIENTSSunday-batch: 200 g cooked chickpeas patted dry, tossed with 5 ml olive oil + cumin + sweet paprika + salt, roasted 200 °C 25 min until crispy. Snack portion: 80 g roasted chickpeas (out of the bag) · 1 tbsp tahini whisked with 1 tsp coconut aminos + 1 tbsp water + pinch cumin (= dip) · 4 GF rice cakes · 80 g cucumber sticks · 80 g carrot batons · optional: 25 g pea protein in 200 ml water on the side.
METHODPlate. Dip. Eat. 3 min.
MACROS~310 kcal (without shake) / ~410 kcal (with 25 g pea on side) · P 12 / C 35 / F 11 g (snack only) · P 35 / C 35 / F 11 g (with shake — afternoon snack version) · Kreon required.
SOURCEBuilt from Minimalist Baker's "Actually Crispy Baked Chickpeas" technique + r/EatCheapAndHealthy's tahini-dip thread — via minimalistbaker.com/actually-crispy-baked-chickpeas. Subs: no lemon in dip; no garlic powder if reactive (replace with fresh garlic). Skip pre-spiced store roasted chickpeas (often contain vinegar/MSG).
N10 Warm Cinnamon Stewed Apple + Coconut Yogurt + Pumpkin Seeds (Night Snack) 🌙 Night snack · + Kreon ▼
INGREDIENTS1 medium apple (~150 g) cubed · 1 tsp cinnamon · pinch cardamom · 50 ml water · 200 g unsweetened coconut yogurt · 25 g pea protein vanilla (stirred in) · 8 g toasted pumpkin seeds · 3 g desiccated coconut.
METHODMicrowave apple + cinnamon + cardamom + water in a covered mug 3 min until soft. Mix yogurt + pea protein in a bowl. Top with warm apple compote + pumpkin seeds + coconut. Total: 5 min.
MACROS~340 kcal · P 28 / C 35 / F 10 g · Kreon recommended. Replaces the standard yogurt+pea night snack — same protein hit, more sensory variety, warm vs cold.
SOURCEInspired by Smitten Kitchen's stewed-apple breakfast + r/EatCheapAndHealthy night-snack threads — via smittenkitchen.com (search "stewed apples"). Subs: coconut yogurt for Greek; pea protein for whey; no maple syrup (cinnamon + warm apple is sweet enough).
🏋️ Training-Day Fueling — Mon (push) / Tue (swim) / Thu (pull) / Fri (accessory + bike/row)
Training days run slightly higher carbs (~160 g) and a touch more kcal (~2,200). What changes is where carbs land: concentrate them in the pre- and post-session windows. Protein (265 P) and fat (~60 F) stay fixed. The extra carbs vs rest days are the carb-cycling lever — they fuel the swim and the strength work, not fat gain. Tue is the swim day: front-load carbs at breakfast/lunch so you're fuelled in the pool.
| Window | Meal | Macros | Why |
|---|---|---|---|
| 2–3 h pre-session | Lunch with carbs forward: 180 g batched chicken + 120 g cooked rice + 200 g zucchini + 1 tsp olive oil | ~540 / P58 C55 F10 | Glycogen + amino-acid pool ready for the lift or swim. Lower fat = no GI drag. |
| 30–45 min pre-lift (optional, if hungry or training fasted-ish) | 1 rice cake + 1 small banana or pear + pinch salt + 500 ml water with electrolytes | ~150 / P2 C35 F1 | Fast carbs, low fat, low fiber — easy on pancreas. Avoid high-caffeine pre-workouts. |
| During session | 500 ml water + electrolyte tab. | ~0–10 | Hydration. Electrolytes support performance and reduce cramping. |
| Within 60 min post-lift | 40 g pea/rice protein in 300 ml oat milk + 80 g cooked rice + 100 g cucumber. Optional: 1 rice cake with 1 tsp tahini. | ~380 / P45 C50 F6 | High protein + fast carbs, very low fat. Pancreas-friendly. Replaces — not adds — to dinner if dinner is light. |
Kreon on training days: with breakfast, with pre-lift lunch, and with post-lift shake (the oat milk has ~3 g fat — Kreon optional but recommended given pancreatic insufficiency). Skip Kreon for the rice-cake/banana pre-snack (fat < 2 g).
If you train in the evening (after 19:00): keep the post-session shake but trim dinner so the day stays on target. The shake is part of dinner, not extra.
🛌 Wednesday & Sunday — Rest / Low-Carb Days
No strength session, no impact work — knee-flare safe. Yoga only (Adriene 30-day, ~25 min). These are your lower-carb days (~105–115 g, ~2,100 kcal) — the bottom of the carb cycle. Consider them your CNS/joint reset days. If a walk happens, treat it as bonus — don't add calories for it.
Carb tweak (optional): on rest days shift the carbs you do eat toward dinner — supports sleep onset (carbs at night raise tryptophan availability), useful given your post-midnight bedtime.
Late-Evening Recovery Meals — When Lifts Run Late
A recovery meal is allowed and encouraged even at 22:00 after a late evening session or late walk. Keep it: high protein · moderate carbs · very low fat · 250–400 kcal max. Within today's target — replace, not add.
| Option | Food | ~kcal · P/C/F | Notes |
|---|---|---|---|
| A | 40 g pea/rice protein + 250 ml oat milk + 1 small banana or pear | ~310 · 35/35/4 | Lowest fat — easiest on pancreas |
| B | 150 g batched chicken + 80 g rice + cucumber | ~360 · 40/45/4 | Defrost from freezer in microwave |
| C | 300 g coconut yogurt + 30 g pea protein + 50 g blueberries | ~330 · 40/30/8 | No reheating, no thinking |
| D | 2 GF rice cakes + 200 g cooked chickpeas + 1 tsp tahini | ~360 · 22/45/8 | Vegetarian fallback |
🌙 Permitted Night Snack List — Keep the Ritual, Change the Calories
The chips/Cola/sweets habit is a ritual — late, sensory, dopaminergic. Bupropion + late bedtime + post-lift recovery hunger means evening hunger is biologically real, not weakness. The fix isn't willpower. The fix is keeping the ritual and swapping the calories. Pre-portion everything during Sunday batch — never open a full bag at 23:00.
| Swap | Portion | kcal | Notes |
|---|---|---|---|
| Air-popped popcorn — pre-bagged in 30 g portions | 30 g popped (~12 g kernels) | ~110 | Replaces chip crunch. Salt + smoked paprika + 1 tsp olive oil. Pre-bag 7 servings on Sunday. |
| 70%+ dark chocolate squares, pre-portioned | 20 g (2 squares) | ~110 | Cocoa is a histamine liberator — keep to 20 g and only on days without other triggers. Skip if reactive. |
| Coconut/almond yogurt + berries | 200 g yogurt + 50 g blueberries | ~150 | Adds protein if mixed with 15 g pea protein → ~190 kcal · 18 g protein. |
| Roasted chickpeas (homemade or store-bought GF) | 30 g | ~120 | Crunch + protein. Don't buy spiced versions with vinegar/MSG. |
| Rice cakes + almond butter | 2 cakes + 10 g AB | ~140 | Almonds are low-histamine. Skip peanut/cashew butter. |
| Frozen grapes or banana coins | 100 g | ~70–90 | Slow-eat ritual — frozen forces small bites. Banana only if tolerated. |
| Apple slices + 1 tsp tahini | 1 medium apple + 10 g tahini | ~150 | Crunch + fat + sweet — closest functional analogue to "snack" feel. |
| Cola Zero | 330 ml can | 0 | See box below — strategic but not unlimited. |
Use one swap per night, not three. Total nightly snack budget: ≤ 200 kcal. Anything above that comes out of dinner. Eat at the table — never on the couch with the bag.
Cola Zero Policy
✅ Strategic replacement
0 kcal vs ~420 kcal in 1 L regular Coke. Saves ~3,000 kcal/week if you were drinking 1 L 2–3×/week. This single swap is worth ~0.4 kg fat loss per week on its own.
⏰ Cap at 1–2 cans/day, none after 18:00
Acesulfame-K and aspartame can disrupt sleep architecture — avoid late evening. Caffeine in cola is small but real (32 mg / 330 ml).
⚠️ Sleep rule — no caffeine after 13:00
Late caffeine delays sleep onset and reduces deep-sleep quality. Cut all caffeine (coffee, cola, green tea) by 1 PM. Your late-night eating pattern is already a sleep disruptor — don't add caffeine on top.
🧊 Meal Prep System — Cook Less, Eat Well Daily
One 90-minute session every Sunday produces enough food for 3–4 days of lunches and dinners. Combined with no-cook assemblies and the 5 single-pan recipes, this means zero "what should I cook?" decisions all week. The formula below covers any improvised meal in under 15 minutes.
The Daily Formula — No Recipe Needed
Every meal = pick one from each row. Hundreds of combinations, zero planning required.
| Slot | Options — rotate freely |
|---|---|
| 🥩 Protein | Fresh chicken · turkey · fresh fish (dorada, trout, cod) · fresh salmon · lentils · chickpeas · tofu · fresh shrimp · eggs (yolk-forward) |
| 🌾 Carb | White or brown rice · sweet potato · buckwheat · millet · konjac pasta (near-zero cal) · rice cakes · potato · sourdough (same day) |
| 🥦 Veg × 2 | Broccoli · zucchini · carrots · cabbage · mushrooms · peas · cauliflower · Brussels sprouts · asparagus · bell pepper · edamame · beets |
| 🫒 Fat | Olive oil · ghee · tahini · pumpkin seeds · sunflower seeds · chia · coconut oil |
| 🌿 Spice | Always: turmeric + ginger (anti-inflammatory baseline) · also: cumin, sweet paprika, coriander, garlic, fresh herbs, coconut aminos |
Season everything with turmeric and ginger by default. Even a plain bowl of rice and chicken becomes anti-inflammatory with these two.
Sunday Batch Session — 90 minutes, one timer, five outputs
Run this every Sunday between 11:00 and 13:00. Set a single 90-minute timer. By the end you have ~12 portions of protein + ~10 portions of carbs + a tray of roasted veg + 7 pre-bagged night snacks + chopped raw veg for the week. This is the entire engine of the plan.
| Time | Action | Output |
|---|---|---|
| 0:00–0:05 | Preheat oven 200 °C. Set rice cooker (or pot) with 500 g dry white rice + 750 ml water. Start it. | Rice cooking unattended |
| 0:05–0:20 | Sheet tray 1: 800 g chicken breast cut into strips + 1 tbsp olive oil + 1 tsp turmeric + 1 tsp paprika + 1 tsp salt + crushed garlic. Spread on lined tray. Into oven (top rack) — set 22 min. | ~5 portions cooked chicken |
| 0:20–0:35 | Sheet tray 2: 600 g broccoli florets + 400 g carrot batons + 400 g zucchini chunks + olive oil + turmeric + cumin + salt. Into oven (lower rack) — set 25 min. | ~6 portions roasted veg |
| 0:35–0:55 | One-pot lentil dahl on stovetop: 250 g red lentils + 400 ml light coconut milk + 600 ml water + onion + garlic + ginger + turmeric + cumin + coriander. Simmer 18 min. | ~5 portions dahl |
| 0:55–1:05 | Pull chicken + veg out. Cool on rack 10 min. Fluff rice and turn off. Meanwhile chop raw veg for the week: cucumber sticks, carrot batons, bell pepper strips → into 5 zip bags. | 5 days of raw veg ready |
| 1:05–1:20 | Portion everything into single-serving containers/zip bags: 5 × 150 g chicken, 5 × 150 g rice, 6 × 150 g roasted veg, 5 × 200 g dahl. Eat one portion fresh as your Sunday lunch. Freeze the other 4 of each immediately. Label every bag with the date. | Week of ready meals stocked |
| 1:20–1:30 | Pre-bag night snacks: 7 × 30 g popcorn (or air-pop fresh and bag), 7 × 20 g dark chocolate squares, 5 × 30 g roasted chickpeas. Stack at the front of pantry — one per night, not three. | 7 nights of portioned snacks |
Mid-week rule: Wednesday morning, defrost two chicken portions for Thursday's lunch and post-Thu-lift recovery shake ingredients. That's the only weekly extra task.
Histamine rule for batched protein: Once cooked, chicken/dahl goes directly into the freezer, not the fridge for 2 days. Histamine doubles in fridge-stored cooked protein after 24 h. Eat one fresh, freeze the rest immediately. Defrost only what you'll eat that day.
What Your Freezer Should Always Have
Proteins
5× cooked chicken (150 g) · 5× lentil dahl (200 g) · 200 g raw turkey mince · 1 bag fresh-pack mackerel pouches in pantry
5× cooked chicken (150 g) · 5× lentil dahl (200 g) · 200 g raw turkey mince · 1 bag fresh-pack mackerel pouches in pantry
Carbs
5× cooked white rice (150 g) · sweet potato wedges · 1 sealed bag GF microwave rice pouches as backup
5× cooked white rice (150 g) · sweet potato wedges · 1 sealed bag GF microwave rice pouches as backup
Veg & Fruit
6× roasted veg portions · frozen mango · frozen blueberries · frozen peas · frozen grapes (for night snacks)
6× roasted veg portions · frozen mango · frozen blueberries · frozen peas · frozen grapes (for night snacks)
Hero meals
Coconut butter chicken · sweet potato chickpea curry · turkey bolognese (no tomato — uses roasted red pepper base)
Coconut butter chicken · sweet potato chickpea curry · turkey bolognese (no tomato — uses roasted red pepper base)
Label every bag/container with the date and contents. Use within 6 weeks for cooked meals (histamine reasons), 3 months for raw. A simple sharpie on a zip bag is enough.
How Long Each Meal Actually Takes
| Meal type | Time | Example |
|---|---|---|
| Assembly from frozen | 5–8 min | Defrost rice + chicken in microwave + any raw veg drizzled in olive oil |
| Quick fresh cook | 10–15 min | Pan-seared fish + bagged pre-washed salad + rice cakes |
| Breakfast (no cook) | 3–5 min | GF oat porridge in microwave · smoothie · rice cakes + goat cheese |
| Batch cook session | 30–60 min | Sunday prep — feeds 3–4 days of lunches and dinners |
| Hero recipe (when inspired) | 45–60 min | Pho broth · butter chicken · tagine — all freeze beautifully |
5 Zero-Effort Fallbacks — For When You Just Can't
1. The Lazy Bowl
Defrost 1 chicken + 1 rice from Sunday batch + raw cucumber + olive oil + turmeric. 5 min. ~480 kcal, P 50.
2. Shake + Rice Cakes
40 g pea protein + 300 ml oat milk + 4 GF rice cakes + 1 apple. ~430 kcal, P 38. No cooking.
3. Can of Chickpeas
200 g rinsed chickpeas + 1 tbsp tahini + cumin + paprika + 4 rice cakes + 30 g pea protein on the side. 3 min. ~600 kcal, P 45.
4. Smoothie Meal
100 g frozen mango + 250 ml oat milk + 50 g pea protein + 1 tbsp chia. Blend. 3 min. ~450 kcal, P 50.
5. Defrost a Hero
Pull a frozen dahl + frozen rice. Microwave 4 min. Add 30 g pea protein shake on the side to hit P. ~580 kcal.
These replace ordering food. The goal is: when discipline is low, the lazy option is still on plan. That only works if the freezer is stocked from Sunday's prep. If you order food twice in one week, the deficit is gone for that week.
Weekly Shopping List — Aligned with the New Recipes
🛒 Fresh — buy Saturday
- Chicken breast — 1.2 kg
- Lean ground beef 5% — 250 g (cook same day)
- Turkey breast — 250 g
- Fresh fish — only buy on the day you'll cook (cod, sole, dorada, trout: 200–400 g)
- Broccoli 600 g · zucchini 400 g · carrots 800 g
- Bell pepper 300 g · cucumber 400 g · cabbage 500 g · pak choi 200 g
- Mushrooms 400 g · onion 4× · garlic 2 heads · ginger 100 g
- Apples 4 · pears 4 · 1 small mango or frozen
- Blueberries 250 g · grapes 300 g (some for freezer)
- Fresh parsley, cilantro, basil
- Coconut yogurt 1 kg · almond yogurt 500 g (DF)
- Goat cheese 100 g (small block — use sparingly)
- Pre-cooked beetroot vacuum pack 250 g
📦 Pantry — restock monthly
- White rice 2 kg · brown rice 1 kg · GF microwave rice pouches × 6 (backup)
- Certified GF oats 1 kg
- Buckwheat groats 500 g · millet 500 g
- Dried red lentils 1 kg · canned chickpeas × 6
- Light coconut milk cans × 8 · oat milk × 4 cartons
- GF rice cakes × 4 packs · konjac noodles × 4
- Pea protein vanilla 1 kg · rice protein 500 g
- Tahini 500 g · almond butter 250 g · coconut aminos · olive oil · ghee
- Turmeric, ginger powder, cumin, sweet paprika, coriander
- Pumpkin seeds 250 g · chia 250 g · flaxseed 250 g
- 70%+ dark chocolate 200 g · roasted chickpeas 200 g · popcorn kernels 500 g
- Fresh-pack mackerel/trout pouches in olive oil × 4 (NOT canned tuna/sardines)
❄️ Freezer staples
- Frozen mango 1 kg
- Frozen blueberries 500 g
- Frozen peas 500 g
- Frozen grapes (DIY — bag & freeze)
- Frozen banana coins (DIY — small only, only if tolerated)
- Outputs of Sunday batch: 5× chicken portions, 5× rice, 6× roasted veg, 5× dahl
Do NOT buy: tomatoes, spinach, eggplant, citrus, banana (large), cured meats, smoked fish, aged cheese, canned tuna/sardines/anchovies, regular oats, whey protein, soy sauce, vinegar, kombucha, kefir, alcohol, peanut butter, walnuts, cashews.
📅 Weeks 1–4 — Day-by-Day Meal Schedule
The recipes and assemblies above are the menu. This section is the calendar. Mon–Sun for the first 2 weeks, fully spelled out. Weeks 3 & 4 rotate W1 ↔ W2. No daily decisions; if you can read, you know what you're eating.
How to read every day below: 4 meals + 1 planned night snack. Daily total lands at 2,100–2,200 kcal · ~260–270 g P · 105–165 g C · 55–62 g F — your steeper-cut prescription. Carbs are cycled: higher on Mon/Tue/Thu/Sat (training + swim), lower on Wed/Sun (rest). Times match the eating window: 09:30 · 13:30 · 16:30 · 19:30 · 21:00. Fat is split < 18 g per meal so Kreon can handle it.
Kreon rule (inline reminders below): any meal where fat ≥ 5 g gets a "💊 Kreon" tag. Take it 5 min before the first bite. For 🟡 meals (fish), add Daosin 15 min before. The 21:00 night snack is pre-portioned at Sunday batch — never open the full bag.
Bad-day rule: at the bottom of each day there's a one-line "if you can't cook" swap that replaces the cooked meal with a no-cook assembly. The macros will be within ±100 kcal — close enough. Don't skip; swap.
🗓️ Week 1 — Build the rhythm
Phase 0 (knee-safe): Mon = upper push + grip · Tue = swimming + core + knee rehab · Thu = upper pull + grip · Fri = upper accessory + low-impact bike/row. Higher carbs land on Mon/Tue/Thu + Sat (long swim/walk). Wed & Sun = rest, lower carbs, same protein.
🗓️ Week 2 — Rotate the menu
Same daily spine (avg 2,150 kcal · 265/135/60, carb-cycled). Different recipe combinations so the food doesn't get stale. Same meal times, same Kreon rules, same higher-carb training days (Mon/Tue/Thu/Sat) vs lower-carb rest days (Wed/Sun).
🔁 Weeks 3 & 4 — Rotation
Week 3 = repeat Week 1 schedule. By now you know the rhythm — same meals, same portions, same macros. Same shopping list as Week 1.
Week 4 = repeat Week 2 schedule. Then Week 4's last day (Sunday) is the start of your diet-break / refeed week per the calendar in the Calories section — at maintenance (~3,450 kcal) for 5–7 days.
Why repeat instead of adding new recipes? Two weeks of variety is enough to prevent boredom; four weeks of variety creates decision fatigue. The point of this schedule is removing thinking. By W3 you're shopping on autopilot, batch-cooking on autopilot, eating on autopilot — that's the win.
Week 4 = repeat Week 2 schedule. Then Week 4's last day (Sunday) is the start of your diet-break / refeed week per the calendar in the Calories section — at maintenance (~3,450 kcal) for 5–7 days.
Why repeat instead of adding new recipes? Two weeks of variety is enough to prevent boredom; four weeks of variety creates decision fatigue. The point of this schedule is removing thinking. By W3 you're shopping on autopilot, batch-cooking on autopilot, eating on autopilot — that's the win.
If by W3 a specific meal has gone stale → swap it for the same-slot meal from the other week. Example: tired of Wednesday's Beef stir-fry? Use Wednesday-W2's Cod tray instead. Macros are within ±50 kcal across the pool.
Honest macro disclosure (steeper-cut edit): the daily average is 2,150 kcal · 265 P / 135 C / 60 F, but it is carb-cycled, so no single day lands exactly on the average. Higher-carb training days (Mon/Tue/Thu/Sat) run ~2,180–2,230 kcal with ~145–160 g carbs; lower-carb rest days (Wed/Sun) run ~2,050–2,080 kcal with ~115–120 g carbs; Friday sits mid (~2,075–2,095, ~140 g). Protein holds at 260–265 g every day and fat stays 52–57 g, always < 18 g per meal for Kreon. Across the week the totals average to the prescription, the protein floor is met every day, and the steeper deficit math (TDEE ~3,450 − ~2,150 = ~1,300/day) holds. If a day feels too lean: add 25 g cooked rice (+8 g C, ~30 kcal) to lunch; if too full: drop the optional tahini drizzle (−5 g F, ~45 kcal). Never go under the 2,100 kcal floor.
📊 Weekly Pattern At-A-Glance
| Day | Type | Breakfast | Lunch | Dinner | Night snack |
|---|---|---|---|---|---|
| Mon W1 | Push 🔼C | A3 Oats | R1 Chicken | N3 Cabbage Sesame Chk 🥗 | Yogurt+pea |
| Tue W1 | Swim 🔼C | A2 Parfait | N4 Turkey Larb 🥬 | R4 Dahl | N10 Stewed Apple |
| Wed W1 | Rest 🔽C | N6 Congee | A1 Rotisserie | R5 Beef | Yogurt+pea (sm) |
| Thu W1 | Pull 🔼C | N7 Chia Pud | R3 Cod 🟡 | N2 Nurungji Chk 🍚 | Pea+oat milk |
| Fri W1 | Acc · mid-C | N8 Green Smoothie | N5 Buckwheat Tab+Chk 🥗 | R2 Turkey | N10 Stewed Apple |
| Sat W1 | Recovery 🔼C | A2 Parfait | N1 Crispy Rice Salmon 🟡🍚 | R4 Dahl | Choc+yogurt |
| Sun W1 | Batch 🔽C | A3 Oats | R1 Chicken (fresh) | A5 Chickpea | Yogurt+pea |
| — Week 2 uses the same meal pool but rotates the daily order so you don't eat the same thing on the same weekday two weeks in a row. Salads & crispy rice land mid-week and Friday for built-in variety. — | |||||
| Mon W2 | Push 🔼C | N7 Chia Pud | N2 Nurungji Chk 🍚 | R5 Beef | Yogurt+pea (sm) |
| Tue W2 | Swim 🔼C | A3 Oats | A5 Chickpea | N4 Turkey Larb 🥬 | N10 Stewed Apple |
| Wed W2 | Rest 🔽C | N6 Congee | N5 Buckwheat Tab+Chk 🥗 | R3 Cod 🟡 | Yogurt+pea (sm) |
| Thu W2 | Pull 🔼C | A2 Parfait | A1 Rotisserie | N3 Cabbage Sesame Chk 🥗 | Pea+oat milk |
| Fri W2 | Acc · mid-C | N8 Green Smoothie | R2 Turkey | N1 Crispy Rice Salmon 🟡🍚 | N10 Stewed Apple |
| Sat W2 | Recovery 🔼C | A3 Oats | A4 Mackerel 🟡 | R4 Dahl | Choc+yogurt |
| Sun W2 | Batch 🔽C | A2 Parfait | R4 Dahl (fresh) | A1 Rotisserie | Yogurt+pea |
Legend: R1–5 = original single-pan recipes · A1–5 = original no-cook assemblies · N1–10 = refresh-pack new recipes (see "✨ Refresh Pack" above) · 🥗 = hearty raw-greens salad · 🍚 = crispy / pan-crisped rice meal · 🥬 = lettuce-wrap larb · 🟡 = take Daosin 15 min before (fish) · Push/Pull/Swim/Acc = Phase 0 session type · 🔼C = higher-carb day (~145–160 g, ~2,180–2,230 kcal) · 🔽C = lower-carb rest day (~115–120 g, ~2,050–2,080 kcal) · mid-C = Friday middle (~140 g) · (sm) = smaller night-snack portion (denser dinner)
Variety check (W1+W2): 5 different breakfasts (A2, A3, N6, N7, N8) · 9 different lunches (R1, R3, R4, A1, A4, A5, N1, N2, N4, N5) · 9 different dinners (R2, R4, R5, A1, A5, N1, N2, N3, N4) · 4 different night snacks (Yogurt+pea, N10 Stewed Apple, Pea+oat, Choc+yogurt). Hearty salads land 4× (N3 ×2, N5 ×2, plus N1 crispy-rice salad ×2) — meeting the "more salads" mandate. Crispy rice meals land 4× (N1 ×2, N2 ×2). No recipe repeats more than 2× except breakfast slots, where the 5-recipe pool forces some at 2–3×.
🛒 Weekly Shopping — Notes & Refresh Deltas
1. Start from the existing weekly shopping list above (under "Meal Prep System"). The original 10-recipe pool is fully covered. The refresh pack adds the items in note 4 below — buy these in addition.
2. Pea protein burn rate is higher than the existing list anticipates. The schedule uses ~2.5–3 scoops/day (≈ 75 g) — that's ~525 g/week. The 1 kg/month bag in the existing list lasts only ~13 days at this rate. Buy a 2 kg supply per month, or one 1 kg bag every two weeks.
3. "Fresh-pack" rule for ground meat and fish: the new schedule uses ground beef 2× (Wed-W1, Mon-W2), ground turkey 2× (N4 larb: Tue-W1, Tue-W2), and fresh fish 2× (Thu-W1 cod, Wed-W2 cod). It uses fresh-pack mackerel/trout pouches 4× (N1 Sat-W1 + Fri-W2 + A4 Sat-W2 + buffer). Buy ground meat and fresh fish on the day of cooking only — never store mince or fish from the previous day. Histamine builds within hours. Pouch fish (modified-atmosphere pack) is the workaround for "I want fish without the same-day shopping run".
4. 📦 Refresh — New Ingredients to Add (weekly)
| Item | Weekly qty | Used in | Cost flag |
|---|---|---|---|
| Lean ground turkey (fresh, day of cook) | 240 g (×2 cooks) | N4 Larb (Tue W1, Tue W2) | Low |
| Butter / Boston lettuce — whole heads | 2 small heads | N4 larb wraps | Low |
| Fresh kale (curly, stems off) | 120 g | N8 Green Smoothie (Fri W1, Fri W2) | Low |
| Red cabbage (shredded) | 160 g | N3 Cabbage Sesame (Mon W1, Thu W2) | Low |
| Flat-leaf parsley (large bunches) | 2 big bunches (~120 g) | N5 Tabbouleh (×2) | Low |
| Fresh mint | 2 bunches (~60 g) | N4 larb · N5 tabbouleh · N1/N3 garnish | Low |
| Thai basil (or extra mint if unavailable) | 1 bunch | N4 larb | Low |
| Radish (small bunch) | 120 g | N5 tabbouleh (replaces tomato) | Low |
| Shallots | 2 small | N4 larb | Low |
| Frozen edamame (shelled) | 100 g | N1 Crispy Rice Salmon (×2) | Low |
| Slivered almonds (toasted) | 50 g | N3 Cabbage Sesame | Low |
| Sesame seeds (toasted) | 30 g | N3 garnish | Low |
| Desiccated unsweetened coconut | 30 g | N7 Chia · N8 Smoothie · N10 Apple | Low (one-time) |
| Chia seeds (already on list — bumped) | +90 g/wk | N7 Chia Pudding (×2 of 35 g) | Low |
| Buckwheat groats (already on list — bumped) | +200 g/wk | N5 Tabbouleh (×2) | Low |
| GF chicken broth (low-sodium, no yeast extract) | 1.5 L | N6 Congee (×2) | Low |
| Cardamom (ground) | 10 g (one-time) | N10 Stewed Apple | Low (one-time) |
| Apples (already on list — bumped) | +4 apples/wk | N10 Stewed Apple (×4) | Low |
| Pears (already on list — bumped) | +2 pears/wk | N8 Green Smoothie (×2) | Low |
| Apple cider (raw, unfiltered) — optional | 1 small bottle (one-time) | N5 dressing (½ tsp) — skip if reactive to ferments | Low (one-time) |
Cost impact: total weekly add ≈ 8–12 € depending on local produce prices. Nothing on this list is a "premium" buy — biggest line items are ground turkey and fresh herbs. Sunday batch additions: roast 200 g chickpeas (snack N9 source) + cook + cool 200–300 g extra buckwheat (N5) — both fit in the existing 90-min slot.
🧊 What the Sunday batch must produce (each week)
| Item | Quantity | Used by |
|---|---|---|
| Cooked chicken (R1 sheet-pan) | 5 × 200 g portions | Sun dinner (fresh) + Mon/Tue/Fri lunches + spare |
| Cooked rice | ~700 g (8–9 portions) | Daily lunches and dinners |
| Roasted veg tray | ~1.2 kg | All cooked-meal sides |
| Coconut red lentil dahl (R4) | 5 × 250 g portions | Tue/Sat lunches W1; Wed/Fri W2; Sun fresh W2 |
| Pre-bagged night snacks | 7 bags (yogurt + seeds pre-portioned, plus 1 dark-choc bag) | 21:00 every night — never open the full container |
| Chopped raw veg | 5 zip bags | Snacks and assembly meals |
| Roasted crispy chickpeas (refresh) | 200 g (≈ 2.5 portions of 80 g) | N9 snack — Wed W1 + Wed W2 (+ buffer) |
| Cooked + cooled buckwheat (refresh) | ~400 g cooked (= 200 g dry) | N5 Tabbouleh (×2 portions of 200 g cooked) |
Three-line "if you do nothing else" rule:
- Sunday batch produces ~14 ready meals — that's lunch + dinner from Sun to Wed without thinking.
- Buy fresh ground beef and fish only on the day you cook them.
- Pre-portion the 21:00 snack into 7 zip bags Sunday night — this is where the diet succeeds or fails.
💪 Training Plan — 90-Minute Sessions
🩹 KNEE GATE — no lower-body load, no impact (as of 2026-06-08). Reactive synovitis flared again; last week was yoga only. Tecar + physio start today, MRI this week. Until the MRI clears the knee for loading: zero squat / deadlift / leg press / lunges / step-ups, zero running / jumping / plyo. Swimming, stationary bike, and upper-body work are green-lit. Lower-body lifts are paused, not deleted — they return in Phase 1 (see "🔒 Lower-Body — paused" below). Knee rehab itself follows your physio; the rows here are gentle placeholders, not a substitute for their guidance.
Phase 0 training week (knee-safe reset): 4 sessions on Mon / Tue / Thu / Fri — Mon Upper A (push bias) + grip · Tue Swim + Core + knee rehab · Thu Upper B (pull bias) + grip · Fri Upper accessory + low-impact conditioning. Wed / Sat / Sun = rest, swim, or active recovery. Daily yoga layered on top as recovery. Re-acclimation loads: after a week off, start every lift ~10–15% below your last working weight at RIR 3–4 and let autoregulation climb — don't test or grind in week 1 back.
🎯 Mission & Phasing — current status (updated 2026-06-26)
Current mission: fat loss + functional rebuild. Desafio: Aventura was canceled for 2026 by the broadcaster. Elontril stopped ~April 2026. The goal now is straightforward: 130 → 120 kg by ~late October, then reassess toward 115 kg. Blood tests July 1 will guide whether tirzepatide can accelerate the process. Training stays upper-focused while the knee finishes rehab, then Phase 1 unlocks the lower body and compounds. The framework stays the same — aggressive deficit, high protein, autoregulated lifts, swimming as the low-impact conditioning anchor.
Phase 0 — NOW
Knee Rehab Reset
Upper push + grip (Mon) · Swim + core + knee rehab (Tue) · Upper pull + grip (Thu) · Upper accessory + intervals (Fri). Non-compressive leg work: TKE, leg curl, hip thrust, kickback, clamshell. Upper e1RMs live. Lower frozen until physio clears loading.
Phase 1 — post-physio clearance
Lower Body Returns
Knee cleared: reintroduce leg press (partial ROM) → split squat → deadlift progressively. Retest lower e1RMs. Add carries and farmer walks once loaded walking is pain-free. Anaerobic intervals increase. Rate of loss accelerates.
Phase 2 — Oct onward
Full Training + Reassess
Full upper + lower split running. Evaluate at 120 kg: hold, continue to 115, or shift to recomp. Tirzepatide decision resolved by then. Possibly reintroduce running once calves are fully cleared.
Lower e1RMs (squat 133 kg / DL 133 kg / RDL 140 kg) are frozen as reference — they return once physio signs off on loaded lower work. Upper e1RMs (bench 111 / OHP 67 / lat pulldown 112) are live and driving current prescription.
🎯 Functional Focus — what to build across phases
🏊 Swimming (Phase 0 — now)
Zero knee load + genuine cardio. Best conditioning modality while lower body is gated. Build to 1,000–1,500 m continuous + short 25–50 m hard repeats. Builds aerobic base that carries over to all Phase 1+ work.
Zero knee load + genuine cardio. Best conditioning modality while lower body is gated. Build to 1,000–1,500 m continuous + short 25–50 m hard repeats. Builds aerobic base that carries over to all Phase 1+ work.
✊ Grip & hang (Phase 0 — now)
Dead hangs, plate pinches, towel rows, heavy holds. Grip is a lagging quality for most gym-goers. Trained every upper day — pays off when loaded carries and pull variations ramp up in Phase 1.
Dead hangs, plate pinches, towel rows, heavy holds. Grip is a lagging quality for most gym-goers. Trained every upper day — pays off when loaded carries and pull variations ramp up in Phase 1.
🎒 Loaded carries (Phase 1)
Farmer walks, suitcase carries, sandbag carries. Builds total-body work capacity and loaded lower tolerance once the knee clears. Great caloric cost per minute.
Farmer walks, suitcase carries, sandbag carries. Builds total-body work capacity and loaded lower tolerance once the knee clears. Great caloric cost per minute.
🦵 Lower body rebuild (Phase 1)
Leg press partial ROM → split squat → full squat and deadlift progression. Re-establish lower compound patterns after the knee gate. Biggest single lever for accelerating fat loss once it opens.
Leg press partial ROM → split squat → full squat and deadlift progression. Re-establish lower compound patterns after the knee gate. Biggest single lever for accelerating fat loss once it opens.
⚡ Intervals (Phase 1+)
Bike and row-erg intervals replacing low-impact conditioning. Build to true anaerobic capacity once the foundation is set. Improves insulin sensitivity and accelerates the deficit.
Bike and row-erg intervals replacing low-impact conditioning. Build to true anaerobic capacity once the foundation is set. Improves insulin sensitivity and accelerates the deficit.
🏃 Running (Phase 2 — when calves clear)
Calves need full clearance before any running. When they're ready, progressive return: walk-run → 5 km Z2 base. Not before Phase 2.
Calves need full clearance before any running. When they're ready, progressive return: walk-run → 5 km Z2 base. Not before Phase 2.
🎯 The Diagnosis & Why This Program
Goal classification
Fat loss + functional rebuild — aggressive deficit with muscle preservation, knee-protected and phased. Not pure hypertrophy, not pure strength: think lean, durable, capable. You're a detrained ex-pro athlete with a recovering knee — motor patterns are intact, tissue tolerance is rebuilding. Phase 0 runs the upper body and rehab work while the knee settles; Phase 1 layers the lower compounds and loaded carries back in once cleared; Phase 2 is full training at a progressively lighter bodyweight. Strength still matters as the base — but at your height and current weight, shedding fat is the highest-leverage thing you can do, and the muscle work exists to make sure what you lose is fat, not lean mass.
Framework
- Split: Upper / Lower / rest / Upper / Lower / rest / rest. Mon / Tue / Thu / Fri locked in.
- Main lifts: 1 primary compound per session, 4–8 reps, RPE 7–8, prescribed by % of e1RM (see Calibration below).
- Hypertrophy accessories: 8–15 reps, RIR 2 in weeks 1–3, RIR 1 in week 4 (deload week 5). RIR 1–2 is now ACSM-endorsed (2026 Position Stand): training within 1–2 reps of failure produces the same hypertrophy and strength as failure. Do not grind to RIR 0.
- Autoregulation: RIR (Reps In Reserve). RIR 2 = stop with 2 reps left. Hit the top of the rep range at the prescribed RIR → add load next session (double-progression).
- Joint-friendly bias: cables, machines, dumbbells, neutral-grip variations welcome. Prioritise pain-free ROM over textbook form on bad-mood / joint-flare days.
- Zero impact: walk + cycle only until calves clear ~2026-06-18.
Why 4 days, not 5 or 6. Late bedtime + aggressive deficit + 130 kg bodyweight all compress your recovery budget. 4 days is the ceiling, not the floor. Bro splits lose to upper/lower at this frequency. High-intensity conditioning stays low-impact until calves are fully cleared and sleep has stabilised.
Volume target — sets per muscle group / week
| Muscle group | Weekly hard sets | Vs. RP MEV/MAV |
|---|---|---|
| Chest | 10 | At MEV; conservative for detrained |
| Back (vertical + horizontal) | 14 | Above MEV — back tolerates it |
| Shoulders (lateral + rear) | 10 | At MEV, joint-friendly variations |
| Quads | 10 | At MEV; leg press / squat lead |
| Posterior chain (hams + glutes) | 12 | Slightly above MEV — recoverable |
| Arms (direct) | 6 each | Minimal direct; compounds carry |
| Core / anti-extension | 4–6 | Maintenance; yoga supplements |
Why these numbers. Renaissance Periodization volume landmarks (MEV = Minimum Effective Volume, MAV = Maximum Adaptive Volume) for an intermediate trainee in a calorie deficit. In a deficit you eat at MEV — adding volume in a deficit is how injuries and burnout happen. Updated 2026-05-07 per ACSM 2026 Position Stand (Currier et al., MSSE, Apr 2026, 137-review umbrella): ≥10 sets/muscle/week is the new evidence-based hypertrophy minimum for healthy adults. Your chest / shoulder / quad targets sit exactly at that floor — appropriate for a detrained 43-year-old in a 1175 kcal deficit.
📐 Strength Test Results & e1RMs — 2026-05-13 (frozen pending re-test)
🔓 Upper retest COMPLETE (2026-06-08 → 06-12). Bench → 111 kg (90×5 @ RIR 2). OHP → 67 kg (50×8 @ RIR 2 ×3). Lat pulldown → 112 kg (80×10 @ RIR 2 ×4). All three upper e1RMs are live. Lower lifts (squat, deadlift, RDL) remain frozen until the MRI clears the knee for loading. Phase 0 stays autoregulated by feel; the new upper e1RMs drive Phase-1 loads once that block resumes.
Calibration done 2026-05-13. e1RMs computed below using a 2-RIR-aware Epley: at RIR 2 the set was effectively (reps + 2) shy of failure, so e1RM = weight × (1 + (reps + 2) / 30). They drove the original mesocycle and remain the baseline we'll re-test against — upper soon, lower post-MRI.
Strength test — 2026-05-13 · all sets @ RIR 2
| Lift | Test set | Effective reps to failure | e1RM (computed) | e1RM (rounded) |
|---|---|---|---|---|
| Bench Press | 80 kg × 8 | 10 | 80 × (1 + 10/30) = 106.67 kg | 107 kg |
| Conventional Deadlift | 100 kg × 8 | 10 | 100 × (1 + 10/30) = 133.33 kg | 133 kg |
| Full Squat | 100 kg × 8 | 10 | 100 × (1 + 10/30) = 133.33 kg | 133 kg |
| Overhead Press | 50 kg × 8 | 10 | 50 × (1 + 10/30) = 66.67 kg | 67 kg |
| Romanian Deadlift | 100 kg × 10 | 12 | 100 × (1 + 12/30) = 140.00 kg | 140 kg |
| Lat Pulldown | 79 kg × 10 | 12 | 79 × (1 + 12/30) = 110.60 kg | 111 kg |
Sanity check — what these numbers say about you
- Squat = Deadlift = 133 kg. Very unusual ratio. For most lifters deadlift is ~115–130% of squat. Two readings: (a) your squat is strong relative to your pull (former handball legs — explosive hips and knee-dominant work) — credible, or (b) your deadlift is being capped by grip, technique, or back caution at 201 cm. Bias: watch the deadlift form for technique-limited reps, and consider trap-bar for the next test cycle if back fatigues. Don't push to fix the ratio — let it move with training.
- OHP 67 / Bench 107 = 0.63. A strong-shoulder ratio (typical is 0.55–0.65). Lines up with handball overhead-throwing background. Good news for shoulder durability.
- Lat pulldown 111 / Bench 107 = 1.04. Healthy — pull volume tracking with push. Want it to climb above 1.10 to keep posture/shoulder balance at your size.
- RDL 140 > Deadlift 133. Indicates the conventional deadlift is being limited by setup, not by posterior chain strength. RDL is built from the top down (no floor break), so the hinge is stronger than what the conventional reveals. Reinforces the trap-bar / RDL-biased call from intake notes.
- Bench 107 / BW 135 = 0.79. Below 1× bodyweight, but appropriate for a 43-year-old detrained 135 kg frame returning to lifting. This will climb 15–25 kg over the next 6 months if recovery holds.
- Overall: these are conservative e1RMs (you stopped at RIR 2, not failure — Epley with the +2 buffer is honest, not inflated). Expect the working loads to feel manageable in week 2. If anything feels too easy at RIR 3, push the bar up next session rather than under-loading.
Working loads — Week 2 → Week 4 (driven from e1RM)
| Lift | e1RM | Week 2 (4×6, 72.5%) RIR 3 → 2 | Week 3 (4×5, 77.5%) RIR 2 | Week 4 (4×4, 82.5%) RIR 1–2 | Week 5 deload (2×5, 72.5%) RIR 4–5, fast bar |
|---|---|---|---|---|---|
| Bench Press | 111 kg (retested 06-08) | 80 kg | 85 kg | 90 kg | 80 kg |
| Deadlift | 133 kg | 97.5 kg | 102.5 kg | 110 kg | 97.5 kg |
| Full Squat | 133 kg | 97.5 kg | 102.5 kg | 110 kg | 97.5 kg |
| Overhead Press | 67 kg | 47.5 kg | 52.5 kg | 55 kg | 47.5 kg |
| Romanian Deadlift | 140 kg | 102.5 kg | 107.5 kg | 115 kg | 102.5 kg |
| Lat Pulldown (treated as accessory, 4×8–10) | 111 kg | 80 kg × 4×10 | 85 kg × 4×8 | 90 kg × 4×8 | 75 kg × 2×8 |
Progression rule (within and across weeks). If at the prescribed load you finish a set with more RIR than the target (e.g., week 2 prescribes RIR 3→2 and your final set still has RIR 4), you've outgrown the e1RM — add weight next session:
- Lower-body main lifts (squat, deadlift, RDL): +5 kg next session.
- Upper-body main lifts (bench, lat pulldown): +2.5 kg next session.
- OHP: +1.25 kg (microplates) or +2.5 kg if microplates aren't available — it's the smallest lift, smallest jumps.
- Rep progression first, then load. If you're at the top of the rep range with RIR ≥ target on the last set, add a rep next session before adding weight. Only bump load once you can't add reps without breaching target RIR.
- Conversely: if you can't hit the prescribed reps × sets at RIR target, drop 5% and try again next session. Do not grind through a missed prescription.
Re-test rule. At end of Week 4, repeat the test-set protocol (same rep target as 2026-05-13, RIR 2). Recompute e1RM. Week 5 is the deload regardless. Week 6 starts a fresh block at the new e1RMs.
Missed-week rule (re-entry after a week off). If you skip a whole training week, do not jump to the next scheduled week's prescription — and do not deload. A week off has already dissipated your fatigue, so the programmed deload (Week 5) would just stack a second low-stimulus week = detraining. Instead, re-enter one notch back at the previous week's loads, RIR 2–3, for one session to re-find bar speed and groove, then resume double-progression from there. Example: skip Week 4 → come back on Week 3 loads (bench 82.5 / OHP 52.5 / lat pulldown 85), not the Week 5 deload. Lower lifts stay paused until the MRI clears loading regardless.
Deadlift watchpoint. Conventional pulling at 201 cm with mild back history is a long lever in a compromised position. Film from the side on Week 3 (the first heavy day). If the lower back rounds before the bar breaks the floor, or DOMS persists >72 h, switch to trap-bar deadlift at the same %e1RM (re-test the trap-bar version separately) or shift to block-pull RDLs from pins at knee height. Same posterior chain stimulus, much shorter spinal lever.
📅 Weekly View
Phase 0 week (knee-safe). No lower-body load, no impact. The two former lower days (Tue / Fri) are now Swim+Core and Upper-accessory+Conditioning. Lower lifts return in Phase 1 after the MRI.
Monday
💪 Upper A — Push bias + Grip
Chest · Shoulders · Triceps · Grip · Core
Strength-endurance, RIR 2–3 · re-acclimation loads
Strength-endurance, RIR 2–3 · re-acclimation loads
🧘 Yoga / mobility: ~20 min
Tuesday
🏊 Swim + Core + Knee Rehab
Swim technique + zone-2 + short repeats · core · physio knee rehab
Zero knee load — swimming IS the rehab
Zero knee load — swimming IS the rehab
🧘 Yoga / mobility: ~20 min
Wednesday
🛌 Rest / optional swim
Full rest, or an easy zone-2 swim. Flat walk if knee is comfortable. Physio homework.
🧘 Yoga / mobility: ~20 min
Thursday
🏋️ Upper B — Pull bias + Grip
Back · Lats · Biceps · Rear delts · Grip · Core
Knee-safe pulling main (no deadlift) · grip focus
Knee-safe pulling main (no deadlift) · grip focus
🧘 Yoga / mobility: ~20 min
Friday
⚡ Upper Accessory + Conditioning
Upper hypertrophy accessories + low-impact intervals (bike / row erg / swim) · core
No jumping, no knee load
No jumping, no knee load
🧘 Yoga / mobility: ~20 min
Saturday
🏊 Long Swim or Active Recovery
Longer zone-2 swim (build aerobic base + zero knee load) or easy cycling 30–45 min Z2 + mobility.
🧘 Yoga / mobility: ~20 min — Yin / restorative
Sunday
🛌 Rest + Sunday Batch Cook
Full rest + 90-min batch cook. Flat walk optional.
🧘 Yoga / mobility: ~20 min — restorative
Swimming is the centerpiece of Phase 0 — it's the one modality that's zero knee load and gives you real conditioning while the lower body is gated. Aim for 2–3 swims/week (Tue + Sat, optional Wed). Don't have lap technique dialed? Spend the first 2 weeks on drills (catch-up, kick with board if pain-free, bilateral breathing) before chasing distance.
Walks (variable): flat ground only during the flare. Target short easy walks 4–5×/week — bonus NEAT that buffers the deficit (~150–250 kcal each) and pumps knee effusion. Stop/shorten if swelling rises after.
💪 Mon · Upper A — Push bias + Grip
Monday — Upper A · Push bias + Grip · ~75 min
Warm-up: 5–8 min easy bike (no knee strain) + band pull-aparts & arm circles · Main work: ~55 min · Grip finisher: 8 min · Core: 8 min · Cool-down: 5 min.
Warm-up: 5–8 min easy bike (no knee strain) + band pull-aparts & arm circles · Main work: ~55 min · Grip finisher: 8 min · Core: 8 min · Cool-down: 5 min.
Coach notes — loading & shoulder
Phase 0 re-acclimation: start every lift ~10–15% under your last working load at RIR 3, add weight only when the last set still has ≥1 rep in reserve over target. Keep all pressing pain-free for the left shoulder.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Wide-Grip Barbell Bench Press ⚙️ MAIN LIFT · e1RM 111 kg Primary chest compound. Tested 80×8 @ RIR 2 on 2026-05-13. Retested 2026-06-08: 90×5 @ RIR 2 → e1RM 111 kg (+4). Unfrozen — this is the live number; Phase-1 loads recompute off 111. W2: 77.5 kg × 4×6 @ RIR 3→2 · W3: 82.5 kg × 4×5 @ RIR 2 · W4: 87.5 kg × 4×4 @ RIR 1–2 · W5 deload: 77.5 kg × 2×5 fast bar speed. Rest 3–5 min on heavy work sets (Grgic meta + Frontiers 2024: longer rest preserves volume-load on compound strength sets). | Barbell | W2 77.5 · W3 82.5 W4 87.5 · W5 77.5 kg | 3–5 min |
| 2 | Barbell Shoulder Press (OHP) e1RM 67 kg Anterior & medial deltoids, triceps — standing strict press preferred. Tested 50×8 @ RIR 2 on 2026-05-13. Confirmed 2026-06-08: 50×8 @ RIR 2 across 3 sets → e1RM holds at 67. Push 52.5 kg next Push session. W2: 47.5 kg × 4×8 @ RIR 2 · W3: 52.5 kg × 4×6 @ RIR 2 · W4: 55 kg × 4×5 @ RIR 1–2. 🔸 Left-shoulder fallback: if the left shoulder bites overhead on the day, drop to ~40 kg × 12 @ RIR 2 for that session rather than grinding the heavy load (as on 2026-06-15) — keep the volume, lose the painful range. | Barbell | W2 47.5 · W3 52.5 W4 55 kg | 90s |
| 3 | Dumbbell Fly — capped ROM Dumbbells · capped ROM (swap-in 2026-06-15 — height + shoulder) Chest isolation, flat or slightly inclined bench. Replaces the pec deck / cable fly — neither station fits you at 201 cm, and the pec deck pinched the shoulder in the deep open position (2026-06-08). Dumbbells let you own the range: cap the bottom at chest line — don't let the DBs (or your elbows) drop below the chest. That keeps the pec squeeze without the painful deep stretch on the front of the shoulder. Slight constant elbow bend; arc the DBs together and squeeze the pecs — don't press. 12 kg/DB confirmed at RIR 2 on 2026-06-15. Hold 12 kg; once it's a clean RIR 2 for 12–15 across all sets, move to 14 kg/DB. If the open/bottom position still bites even capped, tell me and we drop to a converging machine chest press. | Dumbbells | 3 × 12–15 | 60s |
| 4 | Arnold Dumbbell Press W2: 15 kg per DB Full deltoid recruitment with rotation — hits all three deltoid heads | Dumbbell | 3 × 12 | 60s |
| 5 | Face Pull W2: 20 kg cable Rear deltoid & rotator cuff — protects shoulder joint, never skip this | Cable | 3 × 15–20 | 60s |
| 6 | Decline Close-Grip to Skull Crusher W2: 30 kg EZ bar Long head triceps — compound into isolation in one movement | Barbell | 3 × 12 | 60s |
| 7 | Dumbbell One-Arm Triceps Extension W2: 12.5 kg DB Overhead triceps isolation, full stretch on long head | Dumbbell | 3 × 12 | 60s |
✊ Grip Finisher — 8 min
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Dead Hang bodyweight · for time Pull-up bar, full hang, shoulders active. Reps field = seconds held. Build toward 4 × 45–60 s. Carry-over to pull-ups, rows, and any loaded carry. Add fat-grips or a towel once 45 s is easy. | Pull-up bar | 4 × 30–45 s | 60s |
| 2 | Plate Pinch Hold 2× 5–10 kg plates, smooth side out Pinch two plates together, hold for time (reps field = seconds). Standing, minimal knee involvement. Builds the thumb/crush grip that opens boxes and holds slick objects. Each hand or both. | Plates | 3 × 30 s | 60s |
| 3 | Towel Grip Cable Row W: ~35 kg cable Loop a towel over the cable handle and row gripping the towel ends — brutal grip + back combo that mimics pulling on ropes/nets. Seated, no knee load. Drop weight vs a normal handle. | Cable + towel | 3 × 12 | 75s |
| 4 | Barbell Wrist Curl + Reverse Wrist Curl W: ~15 kg Forearms over a bench — 2 sets palms-up then 2 sets palms-down. Cheap insurance for elbow/forearm durability under all the new grip volume. | Barbell | 2 × 15 each | 45s |
Core Finisher — 10 min
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Crunch | 3 × 15 | 45s |
| Russian Twist | 3 × 20 | 45s |
| Plank | 3 × 45–60s | 45s |
⚠️ Shoulder note: If any impingement during Barbell Shoulder Press, reduce range or switch to dumbbell. Face Pull (exercise 5) is non-negotiable — it directly counterbalances the pressing volume and protects your rotator cuff.
🏊 Tue · Swim + Core
Tuesday — Swim + Core · ~50 min
The keystone Phase 0 session: zero knee load, best conditioning option available while lower body is gated. Swim block ~35–40 min · core ~8 min. Knee leg work now lives in the separate Leg Session below — do both on Tuesday or split swim/Tue + legs/Thu.
The keystone Phase 0 session: zero knee load, best conditioning option available while lower body is gated. Swim block ~35–40 min · core ~8 min. Knee leg work now lives in the separate Leg Session below — do both on Tuesday or split swim/Tue + legs/Thu.
🏊 Swim block
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Swim Warm-up + Technique Drills 10 min easy · reps field = minutes Easy mixed strokes + drills: catch-up freestyle, single-arm, bilateral breathing (every 3rd stroke). First 2 weeks, spend most of the session here — technique buys more than distance. Kick with a board only if pain-free for the knee. | Pool | 1 × 10 min | — |
| 2 | Continuous Zone-2 Swim 20 min steady · reps field = minutes Conversational pace, nose-breathing-equivalent effort. Build from 20 → 30 min over Phase 0. This is your aerobic base — directly transfers to sea-to-shore swims. Log total minutes (or metres in the notes). | Pool | 1 × 20–30 min | — |
| 3 | Hard Swim Repeats 25 m hard / 25 m easy · reps field = metres 6 × 25 m near-max with 25 m easy recovery between. Builds anaerobic capacity and swim efficiency. Skip in weeks 1–2 if technique isn't ready; add once continuous swimming feels smooth. Reps field = 25 (metres) per rep. | Pool | 6 × 25 m | ~45–60s |
Core Finisher — 8 min
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pallof Press (anti-rotation) | 3 × 12 each side | 45s |
| Dead Bug | 3 × 10 each side | 45s |
| Side Plank (knee down if needed) | 3 × 30 s each side | 45s |
🦵 Tue · Leg Session — Knee Rehab Phase
⚠ Knee gate still active — no squats, no deadlifts, no leg press. All exercises below are non-compressive or low-compression. If any movement causes sharp ache (not normal working burn), drop that exercise for the week and log a note. Can be done Tuesday or Thursday (after Pull) — log whichever day you choose.
Tue/Thu · Leg Strength + Rehab · ~45 min
TKE → leg curl → hip thrust → kickback → clamshell. Non-compressive glute + hamstring block while the knee settles. When MRI + physio officially clear loading, this block graduates to leg press (partial ROM) + rear-foot-elevated split squat.
TKE → leg curl → hip thrust → kickback → clamshell. Non-compressive glute + hamstring block while the knee settles. When MRI + physio officially clear loading, this block graduates to leg press (partial ROM) + rear-foot-elevated split squat.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Terminal Knee Extension (TKE) with Band light band · each leg Anchor a band to a rack or low hook at knee height behind you; loop it around the back of the knee. Step forward to create tension, start with slight knee bend, then straighten the knee fully against the band — hold 1 s at full extension. VMO (inner quad) activation with zero joint compression. Specifically therapeutic for reactive synovitis stiffness — it's not just safe, it helps. Each leg separately. Reps field = per leg. No sharp pain allowed; a focused quad burn is correct. | Resistance band | 3 × 15 each leg | 45s |
| 2 | Lying Leg Curl W8: 35 kg machine Machine face-down, full ROM, controlled 3 s lowering. Hamstring isolation — zero knee compression at any point. Safe regardless of synovitis stage. Progression: once 35 kg × 3×15 @ RIR 1 or better, move to 40 kg. | Machine | 3 × 15 | 75s |
| 3 | Barbell Hip Thrust W8: 60 kg — conservative reintro Upper back on bench, barbell across hips with a pad. Drive through the heels — keep the shin vertical so the knee doesn't travel forward. Full hip extension at the top, 1 s squeeze. 60 kg this week (existing rehab had 80 kg as a reference; starting lower to feel the loaded pattern on the symptomatic knee first). Progression: 60 → 70 → 80 kg across weeks if knee stays quiet. | Barbell + bench | 3 × 12 | 90s |
| 4 | Standing Cable Hip Kickback W8: 7.5 kg ankle attachment Cable at floor level, ankle cuff. Face the stack, slight forward lean, kick the leg straight back — this is a hip extension, not a knee drive. Squeeze the glute at the top. Knee stays soft; no bending or pumping at the knee joint. Each leg. Progression: 7.5 → 10 → 12.5 kg. | Cable + ankle cuff | 3 × 15 each leg | 60s |
| 5 | Clamshell with Resistance Band light/medium band · each side Side-lying, band just above the knees. Rotate the top knee upward against the band while keeping feet stacked. Hip abductor + external rotator — zero knee joint load. Builds lateral hip stability that protects the knee during the eventual return to squats, hiking, and running. Each side. Progression: light → medium band, then add reps to 25. | Resistance band | 3 × 20 each side | 45s |
Stop rule. Any exercise causing sharp knee pain (not normal muscle burn) → note it, skip it, flag it to physio. A response in the first session of stiffness-then-easing is normal and expected. Swelling after the session = too much volume — drop to 2 sets each next time.
🔒 Lower A — PAUSED (Quad-Dominant) · returns Phase 1 after MRI
⏸ This day is paused for Phase 0 (knee gate). It is kept here as reference and returns once physio clears loaded lower work — squat reintroduced progressively, starting with leg press partial ROM and split squats. It is no longer one of the four logged training days; the W3-flare notes below are historical (May 2026).
✅ W3 · Tue 2026-05-26 — Branch A: modified Lower A (conservative return)
Status check Mon 2026-05-25: flexion ≥120°, Doppler clean (no DVT, no Baker's — reactive synovitis confirmed as working dx), pain only on movement, slight discomfort in end-range hyperextension when lying down. Ketonal stopped 2026-05-25 morning — watch for NSAID-washout flare 48–72h.
Tuesday W3 prescription (6 exercises, ~45 min):
Status check Mon 2026-05-25: flexion ≥120°, Doppler clean (no DVT, no Baker's — reactive synovitis confirmed as working dx), pain only on movement, slight discomfort in end-range hyperextension when lying down. Ketonal stopped 2026-05-25 morning — watch for NSAID-washout flare 48–72h.
Tuesday W3 prescription (6 exercises, ~45 min):
- Bike warm-up 10 min · low resistance
- Leg press 65 kg × 5×8 @ RIR 2 — don't lock out the top
- RDL 70 kg × 4×8 @ RIR 2 — drop to 60 if any knee-pull
- Lying leg curl 35 × 4×12 — 3s eccentric
- Standing calf raise BW × 4×15 — pain-free range
- Pallof press 3×12 each side — core finisher
- No barbell squat — earliest return is W4 (week of 2026-06-01), and only if W3 is uneventful.
- No leg extension — end-range loaded extension irritates the still-tender posterior structures. Reintroduce W5+.
- No lunge, no step-up, no rear-lunge — knee absorbs deceleration these forces and there's no upside risking it this week.
- NSAID-washout watch: any rebound swelling, sleep-disturbing pain, or ROM regression Wed/Thu → fall back to the rehab block (see Friday section) and message me Wed night.
- Drop omeprazole around 2026-05-30 (~5 days after last NSAID dose) if no heartburn — no NSAID means no PPI need.
- If pain rebounds badly off Ketonal, switch to paracetamol 1 g up to 3×/day for a few days before resuming NSAID — gives the gut a break.
- Red flags → ER: calf hot/red/sharp localised pain (DVT); fever or knee hot/red (septic joint); knee suddenly locks and won't extend (displaced meniscal flap); SOB or chest pain (PE).
Tuesday — Lower A · 90 min · Calf-Safe (standard prescription — resumes once knee clears)
Warm-up: 10 min stationary bike (gentle) + hip circles & leg swings · Main work: ~65 min · Core finisher: 12 min · Cool-down: 5 min quad & hip-flexor stretching
Warm-up: 10 min stationary bike (gentle) + hip circles & leg swings · Main work: ~65 min · Core finisher: 12 min · Cool-down: 5 min quad & hip-flexor stretching
🦵 Calf protection: Zero direct calf loading. No jumping, no plyometrics, no explosive push-off from the ball of the foot. Squats and lunges are safe with controlled tempo. The daily 8-min calf protocol remains separate.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Full Squat ⚙️ MAIN LIFT · e1RM 133 kg⚠ W3 SKIP — knee W3 SKIPPED this week — log via the W3-knee sub-table below. Squat returns earliest W4 (week of 2026-06-01). Quads, glutes, adductors — full depth, hip crease below knee. Tested 100×8 @ RIR 2 on 2026-05-13. W2: 97.5 kg × 4×6 @ RIR 3→2 · W3: 102.5 kg × 4×5 @ RIR 2 · W4: 110 kg × 4×4 @ RIR 1–2 · W5 deload: 97.5 kg × 2×5 fast bar speed. Rest 3–5 min on heavy sets W3–W4. Calf-safe: no jumping out of the hole, controlled descent and drive. | Barbell | W2 97.5 · W3 102.5 W4 110 · W5 97.5 kg | 3–5 min |
| 2 | Leg Press W2: 160 kg · W3: 65 kg (knee-modified) W3 NOTE: drop to 65 kg × 5×8 RIR 2 this week (≈50% pre-flare squat e1RM). Do NOT lock out the knee at the top — stop just shy of full extension. Quads + glutes, low spinal load — feet mid-platform, full ROM. | Machine | 4 × 10–12 (W3: 5 × 8) | 90s |
| 3 | Barbell Hip Thrust W2: 80 kg⚠ W3 SKIP — knee W3 SKIPPED Tue this week — replaced by lighter RDL in the W3-knee sub-table. Glutes — bench behind you, bar across hips, drive hips to ceiling. | Barbell | 4 × 12–15 | 90s |
| 4 | Dumbbell Rear Lunge W2: 12.5 kg per DB⚠ W3 SKIP — knee W3 SKIPPED — knee absorbs deceleration in lunge descent. Returns when hyperextension discomfort resolves. Quads, glutes — step back, control descent, drive through front heel (no jump return). | Dumbbell | 3 × 10 each leg | 75s |
| 5 | Leg Extension W2: 50 kg machine⚠ W3 SKIP — knee W3 SKIPPED — end-range loaded knee extension irritates the still-tender posterior capsule / Hoffa's fat pad. Reintroduce W5+. Quad isolation — controlled tempo, full extension at the top. | Machine | 3 × 12–15 | 60s |
| 6 | One-Legged Cable Kickback W2: 7.5 kg cable⚠ W3 SKIP — knee W3 SKIPPED Tue — not part of the conservative W3 prescription. Returns W4. Glute isolation — ankle cuff, kick straight back and squeeze at the top. | Cable | 3 × 15 each | 60s |
| 7 | Standing Calf Raise — REHAB version only W2: bodyweight · W3: BW × 4×15 W3 NOTE: still bodyweight, bumped to 4×15. Pain-free range only. Skip entirely if any calf symptoms. Reassess Week 6. | Bodyweight | 3 × 12 (W3: 4 × 15) | 45s |
W3 modified Lower A — knee-friendly additions (log here this week)
Log these rows in the day-panel this week (Tue 2026-05-26). They complement the leg press 65 kg and calf raise BW × 4×15 in the standard table above (those rows now have W3-specific prescribed loads attached). Five other standard rows are flagged W3 SKIP — knee and return W4 once the knee fully clears. Removed once we're back to the unmodified prescription.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Stationary Bike — warm-up 10 min easy · low resistance Smooth cadence, pain-free range. Cardio + synovial fluid mobilization. | Cardio | 1 × 10 min | — |
| 2 | Romanian Deadlift — W3 knee W3: 70 kg (well below the 80 kg knee-safety cap) Hip hinge, bar close to legs, slight knee bend held throughout. Any pulling sensation in the knee → drop to 60 kg. Replaces hip thrust + heavy RDL while flare resolves. | Barbell | 4 × 8 @ RIR 2 | 90s |
| 3 | Lying / Seated Leg Curl W3: 35 kg Slow 3 s eccentric, full ROM. Hamstring isolation, zero knee compression — safe even with the residual hyperextension discomfort. | Machine | 4 × 12 | 75s |
| 4 | Pallof Press cable · light Anti-rotation core finisher. Reps field = each side. Pick a load you can hold for 3 s at full extension without trunk sway. | Cable | 3 × 12 each side | 45s |
Core Finisher — 12 min
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dead Bug | 3 × 10 each side | 45s |
| Bird Dog | 3 × 10 each side | 45s |
| Ab Crunch Machine | 3 × 15 | 45s |
| Lateral Band Walk | 3 × 15 steps each way | 45s |
🏋️ Thu · Upper B — Pull bias + Grip
Thursday — Upper B · Pull bias + Grip · ~75 min
Warm-up: 5–8 min easy bike + band pull-aparts & scap work · Main work: ~55 min · Grip finisher: 8 min · Core: 8 min · Cool-down: 5 min.
Warm-up: 5–8 min easy bike + band pull-aparts & scap work · Main work: ~55 min · Grip finisher: 8 min · Core: 8 min · Cool-down: 5 min.
🩹 No deadlift in Phase 0. Conventional/rack pulls load the spine and knee — both gated until physio clears loaded lower work. The pulling main is now the pull-up (assisted or weighted). Deadlift returns in Phase 1 — see the paused Lower B / e1RM card for its numbers.
Coach notes — Pull loading
Phase 0 re-acclimation: start ~10–15% under last working loads at RIR 3 and progress when the last set beats target RIR. Pulling volume is the priority: it builds the back and grip that win challenges.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Pull-Up — assisted or weighted ⚙️ MAIN PULL The #1 transfer to all vertical pulling patterns — rows, weighted pull-ups, and loaded carries. Pick the version that lets you hit the reps clean: band-assisted or machine-assisted if you can't yet do 6 strict, bodyweight as you progress, + weight once you own 4×8. Full hang at the bottom (also trains grip), chin over the bar. Reps field = reps; log added weight in the weight field (0 = bodyweight, negative not needed — note assistance in the notes). 4 × 6–8 @ RIR 1–2. Rest 2–3 min. ⚠ Left-shoulder watch (recurring, 2026-06-12): use a NEUTRAL or supinated (chin-up) grip — it packs the shoulder and offloads the painful position vs a wide pronated grip. Keep the left side at RIR 2, no grinding to RIR 1. Pain is now front (pec deck 06-08) AND back/toward-triceps (pull-up 06-12) on the same left shoulder — flag it to the physio at your next session. If it worsens or persists >2 sessions, sub to a neutral-grip seated row temporarily. | Bar / Assist | 4 × 6–8 | 2–3 min |
| 2 | Reverse Grip Bent-Over Row W2: 60 kg Middle back & lats — supinated grip adds bicep engagement, reduces shoulder strain | Barbell | 4 × 8–10 | 90s |
| 3 | Full Range-of-Motion Lat Pulldown e1RM 112 kg Lats, teres major — full arm extension at the top for maximum stretch. Tested 79×10 @ RIR 2 on 2026-05-13. Retested 2026-06-12: 80×10 @ RIR 2 ×4 → e1RM 112 kg. Unfrozen — upper retest complete. W2: 80 kg × 4×10 @ RIR 2 · W3: 85 kg × 4×8 @ RIR 2 · W4: 90 kg × 4×8 @ RIR 1–2. | Cable | W2 80 · W3 85 W4 90 kg | 75s |
| 4 | Seated One-Arm Cable Pulley Row W2: 30 kg per arm Middle back unilateral — corrects dominant-arm imbalances from handball years | Cable | 3 × 12 each | 60s |
| 5 | Incline Dumbbell Curl W2: 10 kg per DB (swap-in 2026-05-07) Biceps in lengthened position — bench at 45°, arms hang behind torso, full stretch at the bottom. 2024 evidence (Maeo, Wolf) shows lengthened-bias biceps work outperforms shortened-bias (drag curl, preacher) for hypertrophy. Replaces drag curl. | Dumbbell | 3 × 10–12 | 60s |
| 6 | Single-Arm High Cable Curl (alternating) W2: 10 kg per side (swap-in 2026-05-26) Biceps peak — one high pulley at a time, high elbow, curl the handle toward your ear. Same short-end/peak stimulus as the two-cable version (you can't fit between both columns), just unilateral. 3×12 per arm. Pairs with the incline curl above to cover both lengthened and short-end emphasis. | Cable | 3 × 12 each | 60s |
| 7 | Middle Back Shrug W2: 22.5 kg per DB Rhomboids, mid-trap — face-down on incline bench, squeeze shoulder blades | Dumbbell | 3 × 15 | 45s |
✊ Grip Finisher — 8 min (pulling bias)
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Flexed-Arm / Top-of-Pull Hang bodyweight · for time Hold at the top of a pull-up (chin over bar) as long as you can — reps field = seconds. Builds the static pulling endurance that climbing a net or holding position on an obstacle demands. Band-assist if needed. | Pull-up bar | 4 × 15–25 s | 75s |
| 2 | Towel Dead Hang 2 towels over the bar · for time Hang gripping a towel in each hand — the closest gym proxy to gripping ropes/nets. Reps field = seconds. Brutal; start with one set and build. | Bar + towels | 3 × 15–25 s | 75s |
| 3 | Reverse-Grip Curl W: ~20 kg EZ bar Brachioradialis + wrist extensors — balances all the flexion-grip work and bulletproofs the elbows. Slow, no swing. | EZ bar | 3 × 12 | 60s |
Core Finisher — 10 min
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dead Bug | 3 × 10 each side | 45s |
| Decline Crunch | 3 × 15 | 45s |
| Ab Crunch Machine | 3 × 15 | 45s |
💡 Deadlift note: Prioritise form over weight given your size and back history. Film yourself from the side every 2–3 weeks. If lower back fatigue accumulates, switch to Rack Pulls (pins at knee height) — same muscle pattern, reduced lower back stress.
⚡ Fri · Upper Accessory + Conditioning
Friday — Upper Accessory + Conditioning · ~70 min
Higher-rep "pump" accessory work to round out the week's upper volume, then low-impact intervals (no knee load) for work capacity. Accessory ~35 min · conditioning ~20 min · core ~8 min.
Higher-rep "pump" accessory work to round out the week's upper volume, then low-impact intervals (no knee load) for work capacity. Accessory ~35 min · conditioning ~20 min · core ~8 min.
Conditioning = engine for fat loss. All intervals are seated/low-impact (bike or row erg) so the knee stays safe. Keep effort honest — these should feel hard. Swim can substitute for the interval block any week you'd rather be in the pool.
Upper Accessory
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Chest-Supported Dumbbell Row W: ~20 kg per DB Mid-back, fully supported — no lower-back or knee involvement. Squeeze shoulder blades, control the lowering. Drives the mid-back pulling volume that feeds pull-up strength and posture. | Dumbbell + bench | 3 × 12 | 75s |
| 2 | Seated Dumbbell Shoulder Press W: ~18 kg per DB Seated, back supported — deltoids without standing knee load. Pain-free range; stop short of any shoulder pinch. | Dumbbell | 3 × 12 | 75s |
| 3 | Lateral Raise W: ~8 kg Medial delts — shoulder width & the look of leanness. Slow, no swing, lead with the elbow. | Cable / Dumbbell | 3 × 15 | 45s |
| 4 | Hammer Curl W: ~12 kg per DB Biceps + brachioradialis — neutral grip doubles as forearm/grip work. Carries straight to holding ropes and bars. | Dumbbell | 3 × 12 | 60s |
| 5 | Rope Triceps Pushdown Light cable: 25 kg · Heavy cable: 16 kg Triceps — standing but no knee load. Spread the rope at the bottom, full lockout. Two cable setups available: use 25 kg on the light cable or 16 kg on the heavy cable (equivalent stimulus). W8 goal: 3×12–15 @RIR2 cleanly on whichever setup you use. | Cable | 3 × 15 | 45s |
| 6 | Suitcase Hold heavy DB/KB · static · reps = seconds Stand tall holding one heavy DB at your side, brace, hold for time (reps field = seconds). Static = no walking = knee-safe grip + core. Switch sides each set. Precursor to loaded carries in Phase 1. | Dumbbell | 3 × 30 s each | 60s |
🔥 Low-Impact Conditioning
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Bike / Row-Erg Intervals 8 × 40 s hard / 80 s easy · reps = seconds Seated, zero impact. 40 s hard (RPE 8–9), 80 s easy spin, ×8. Builds anaerobic capacity and improves insulin sensitivity. Reps field = work seconds per interval. Build to 10 rounds. | Bike / Row erg | 8 × 40 s | 80s easy |
| 2 | Zone-2 Flush 10 min easy · reps = minutes Easy continuous spin to flush the legs and pad the daily deficit. Optional: swap the whole conditioning block for an easy swim. | Bike | 1 × 10 min | — |
Core Finisher — 8 min
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hanging Knee Raise (knee-safe — no compression) | 3 × 12 | 45s |
| Plank | 3 × 45–60 s | 45s |
| Cable Wood-Chop | 3 × 12 each side | 45s |
🔒 Lower B — PAUSED (Hip-Hinge / Hamstrings) · returns Phase 1 after MRI
⏸ This day is paused for Phase 0 (knee gate). Kept as reference; returns once the MRI clears loading — RDL/hinge work reintroduced progressively. No longer one of the four logged days; the W3-flare notes below are historical (May 2026).
Friday — Lower B · 90 min · Calf-Safe (historical prescription)
Warm-up: 10 min stationary bike + hip openers & cat-cow · Main work: ~65 min · Core finisher: 10 min · Cool-down: 5 min hamstring & glute stretching
Warm-up: 10 min stationary bike + hip openers & cat-cow · Main work: ~65 min · Core finisher: 10 min · Cool-down: 5 min hamstring & glute stretching
🦵 Calf protection: Hinge-focused day. No box jumps, no skipping, no explosive lifts off the floor (block-pull RDLs are fine). Keep all reps controlled. The daily 8-min calf protocol remains separate.
✅ W3 · Fri 2026-05-29 — Repeat Tuesday's modified Lower A (locked Mon 2026-05-25)
- Same prescription as Tuesday: leg press 65 kg × 5×8 (or +5 kg to 70 if Tuesday was completely clean — no swelling, no extension discomfort spike), RDL 70 kg × 4×8, leg curl 35 × 4×12, calf raise BW × 4×15, Pallof press 3×12/side.
- Wed-night check-in: if Tuesday flared (swelling, sleep-disturbing pain, ROM regression) → Iulian messages and Friday swaps to the Rehab / Walk Day section below. Otherwise run as written, no further check needed.
- The prescribed Lower B table just below (RDL heavy, SL hip thrust, good morning, leg curl, GHR, cable pull-through, hanging knee raise) returns once knee is fully clear — earliest W4 if hyperextension discomfort resolves, otherwise W5+.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Romanian Deadlift (RDL) ⚙️ MAIN LIFT · e1RM 140 kg⚠ W3 SKIP — knee W3 SKIPPED heavy RDL — log the lighter 70 kg RDL in the W3-knee sub-table below. Heavy RDL returns W4 if knee fully clears, otherwise W5+. Hamstrings, glutes — hips back, bar stays close to legs, feel the stretch (lengthened-position bias — 2024 hypertrophy evidence). Tested 100×10 @ RIR 2 on 2026-05-13. W2: 102.5 kg × 4×6 @ RIR 3→2 · W3: 107.5 kg × 4×5 @ RIR 2 · W4: 115 kg × 4×4 @ RIR 1–2 · W5 deload: 102.5 kg × 2×5 fast bar speed. Rest 3–5 min on heavy sets. | Barbell | W2 102.5 · W3 107.5 W4 115 · W5 102.5 kg | 3–5 min |
| 2 | Single-Leg Hip Thrust W2: bodyweight · +10 kg DB on hip from W3⚠ W3 SKIP — knee W3 SKIPPED — unilateral knee load with the planted leg at ~90° flexion under DB load. Returns W4. Glute medius + max, unilateral — extend opposite leg, drive through heel. | Bodyweight / DB | 3 × 10 each | 90s |
| 3 | Good Morning W2: 30 kg BB⚠ W3 SKIP — knee W3 SKIPPED — deep hip hinge plus axial loading; saving the back-of-leg fatigue for the lighter W3 RDL. Returns W4. Hamstrings, lower back — bar on traps, hinge at hips to near parallel. | Barbell | 3 × 12 | 90s |
| 4 | Lying / Seated Leg Curl W2: 35 kg machine · W3: hold 35 kg W3 NOTE: hold the W2 load. Hamstring isolation — slow eccentric (3 s down), full ROM. Knee-safe — no compression. | Machine | 4 × 12 | 75s |
| 5 | Glute Ham Raise W2: bodyweight · band-assist if needed⚠ W3 SKIP — knee W3 SKIPPED — heavy eccentric on the hamstrings + end-range knee extension at the top. Returns W4. Hamstrings — eccentric focus, lower slowly in 3–4 seconds. | Machine | 3 × 10 | 60s |
| 6 | Cable Pull-Through W2: 30 kg cable⚠ W3 SKIP — knee W3 SKIPPED — deep hip hinge with the knees flexing under load. Saving for W4. Glutes + hamstrings — face away from stack, hinge, drive hips through. | Cable | 3 × 15 | 60s |
| 7 | Hanging Knee Raise W2: bodyweight · W3: hold 3×12 BW W3 NOTE: keep as the Friday core finisher — knee-safe under bodyweight, no compression. Lower abs — controlled, no swing, exhale at the top. | Bodyweight | 3 × 12 | 60s |
W3 modified Lower A — knee-friendly additions (log here this week, Fri 2026-05-29)
Friday repeats Tuesday's modified Lower A. Log these rows in the day-panel. The standard Lower B rows above are flagged W3 SKIP — knee (except leg curl + hanging knee raise, which are kept as written). Optional +5 kg on the leg press only if Tuesday was completely clean. Removed once we're back to the unmodified prescription.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Stationary Bike — warm-up 10 min easy · low resistance Smooth cadence, pain-free range. | Cardio | 1 × 10 min | — |
| 2 | Leg Press — W3 knee (Fri) W3: 65 kg (or +5 → 70 if Tue was clean) Feet mid-platform, full ROM. Do NOT lock out the knee at the top — stop just shy of full extension. If Tuesday went well (no swelling, no extension discomfort spike), bump to 70 kg. | Machine | 5 × 8 @ RIR 2 | 90s |
| 3 | Romanian Deadlift — W3 knee (Fri) W3: 70 kg Hip hinge, bar close to legs, slight knee bend held throughout. Any knee-pulling sensation → drop to 60 kg. | Barbell | 4 × 8 @ RIR 2 | 90s |
| 4 | Standing Calf Raise — BW (Fri) bodyweight Pain-free range only. Skip if any calf symptom returns. | Bodyweight | 4 × 15 | 45s |
Core Finisher — 10 min
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Plank | 3 × 60 s | 45s |
| Pallof Press | 3 × 12 each side | 45s |
| Cable Wood-Chop | 3 × 12 each side | 45s |
🩹 Rehab / Walk Day — knee-flare substitution (log on any day)
Rehab / Walk — knee-flare substitution
Use this any day a flare lands — when flexion regresses, swelling rises, or pain spikes. Tap Start rehab/walk day and it logs under today's actual date (independent of the weekday split), so you can reuse it for every flare. Substitutes the prescribed session for that day. Active again as of the 2026-06 flare — but defer to your physio's prescription now that you've started sessions; the hip-thrust here involves some knee flexion, so swap it for a quad set / SLR if your physio wants the knee fully offloaded this week.
| # | Exercise | Equipment | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Stationary Bike — easy 10 min warm-up Low resistance, smooth cadence, pain-free range. | Cardio | 1 × 10 min | — |
| 2 | Terminal Knee Extension (TKE) BW · band optional VMO activation — band around knee anchored to rack, push knee back into full extension. Pain-free range only. | Band | 3 × 20 | 45s |
| 3 | Barbell Hip Thrust — rehab variant W2: 80 kg Glutes — knee-friendly hinge alternative to RDL while flare resolves. Bench behind, bar on hips, drive hips to ceiling. | Barbell | 4 × 12 | 90s |
| 4 | One-Legged Cable Kickback W2: 7.5 kg cable Glute isolation — ankle cuff, kick straight back, squeeze at the top. Each side. | Cable | 3 × 15 each | 60s |
| 5 | Clamshell + Lateral Band Walk BW · mini-band Glute medius — hip stability during knee recovery. Clamshells 15 each side, then 15 lateral band steps each direction. | Band | 3 × 15 | 45s |
| 6 | Flat Walk — easy flat, comfortable pace Pumps effusion, breaks stiffness, fights quad shutdown. Length capped by symptoms — stop / shorten if swelling rises after. Flat ground only during a flare. | Cardio | 1 × 20–45 min | — |
📈 Progression Rules & Deload (Phase 1+ mesocycle)
Phase 0 is autoregulated, not %-driven. Coming off a week's layoff with a flaring knee, don't chase a percentage block yet: start ~10–15% under last loads at RIR 3–4, add weight only when the last set beats target RIR, and prioritise getting the swim/grip/conditioning habit locked. The 4-week %-of-e1RM mesocycle below resumes in Phase 1, once the upper retest gives fresh numbers and (for lower lifts) the MRI clears loading.
Week 1
Calibrate
Find e1RM. RIR 2–3 throughout. Conservative loads. Build the habit.
Week 2
Accumulate
72.5% main lifts × 4 × 6. Accessories at RIR 2. First "real" volume week.
Week 3
Intensify
77.5% × 4 × 5. Push the main lift, hold accessory load. Sleep gets ugly here.
Week 4
Peak
82.5% × 4 × 4. Top-end strength. Then deload.
Deload week (Week 5) — non-negotiable
Updated 2026-05-07 — RP 2024 deload model: cut volume ~50%, keep intensity (load) close to working weight. Old "drop to 60% and grind through 3×5" addresses load fatigue but leaves volume fatigue intact, which is the bigger driver of accumulated stress.
- Main lifts: keep load at ~70–75% e1RM (not 60%) but drop to 2 × 5 @ RIR 4–5 — fast bar speed, leave 4+ in the tank, no grinding. Volume is roughly halved, intensity stays in the productive zone.
- Accessories: cut sets in half (3 sets → 2 sets, 4 sets → 2 sets), keep load the same, RIR 4–5 — every set should feel comfortable.
- Conditioning: keep walks, drop the cycle session.
- Why volume-cut beats load-cut: at 43 with poor sleep + 1175 kcal deficit, the fatigue you're flushing is mostly volume-driven (cumulative tissue/CNS load), not 1RM-driven. Maintaining 70–75% load also keeps motor patterns sharp so you don't lose week 5 to "feeling weak again." (Source: RP 2024 deload guidance + Coleman et al. 2024 deload meta in PMC10809978. 2026 follow-up — Sci Rep 2026 (s41598-026-40612-5) tested mid-/end-cycle volume cuts to ~33% with frequency halved: hypertrophy and strength-endurance held vs. continuous training. Reinforces the volume-cut model used here; no prescription change.)
Re-test e1RM at the end of week 4. Same protocol as week 1: heavy single set @ RIR 2, compute. Compare. If e1RM moved up >5%, the next mesocycle starts from the new number. If it moved down or stalled, drop one accessory per session and check sleep, kcal, Kreon adherence before adding load.
Set-by-set progression rule (the "double-progression")
For accessories with rep ranges (e.g., 8–10): when you hit the top of the range with the prescribed RIR on all sets, add the smallest possible load increment next session and reset to the bottom of the range. Repeat. This is how accessories get heavier without you having to think about it.
Example: bench DB press 3 × 8–10 @ RIR 2 with 27.5 kg. Hit 10 / 10 / 10 with 2 reps still in the tank → next session, 30 kg × 8 / 8 / 8. Climb back to 10 / 10 / 10 over the next 2–3 sessions, then bump again.
🛟 Bad-Day Rules — A Plan That Survives Missed Sessions
Motivation will dip. Sleep will be bad. The plan needs to bend without breaking. Follow these decision rules and the program stays on track even through a rough week.
Daily decision tree — pick one, every gym day
🟢 Good day
- Slept 7+ hours, mood OK
- Run the session as written
- Push to RIR 1 on the last working set if it feels easy
🟡 Average day (most days)
- Slept 6–7 hours, mood neutral
- Run the session as written
- Stay strict at the prescribed RIR — no heroics
🟠 Low day (poor sleep / low mood / joint flare)
- Slept <6 h OR low mood OR joints noisy
- Cut volume in half: main lift only (drop 10% load), skip accessories
- 30 min walk instead of nothing
- The half-session counts. Don't reschedule.
🔴 Crash day
- Slept <4 h OR sick OR pain >5/10
- Skip the gym entirely
- 20 min walk if you can. Eat protein. Sleep early.
- Resume next session as normal — don't try to "make up" the missed one.
Hard rules for the late-night problem
Train before 8 PM whenever possible
Last meal ≥ 90 min before bed
Caffeine cutoff: 12:00 noon
Phone out of bed by midnight
No Coca Cola after 18:00
Chips/sweets: single servings only — no bulk in the kitchen
Why so explicit. The biggest threat to your fat-loss target isn't training — it's the night caloric leak (chips + Cola) compounding 7 days a week. The rules above protect that window. You don't need willpower if the chips aren't in the kitchen.
If you miss a full week
- Don't restart from week 1. Don't "make up" the volume.
- Repeat the last week you completed in full, at the same loads.
- If e1RM dropped, recompute and continue — you haven't "lost weeks," you've gained data.
- One missed session = 0 problem. Three in a row = repeat the week, do not skip ahead.
Minimum-effective session (when life is on fire)
- Upper day MES: Bench (or DB press) 3 × 6 + Row 3 × 8 + Face pull 2 × 15. Done in 25 min.
- Lower day MES: Squat or RDL 3 × 6 + Hip thrust 2 × 10 + Plank 2 × 45 s. Done in 25 min.
- Half the working sets at the same load. Skip accessories. Skip core finisher. Showing up at half capacity beats not showing up.
🩹 Calf Reassessment — 2026-06-18 Graduated Return
6-week reassessment. The protocol below assumes the calves are pain-free at rest, on walking, and on toe-raises against bodyweight. If any of those still trigger pain on 2026-06-18, push reassessment another 2 weeks — do NOT add load.
Reassessment checklist (do all three, in order)
- Pain-free walking 60 min @ brisk pace — no calf tightness, no soreness next day. ✓ → continue.
- Bodyweight calf raises: 3 × 20 reps, both legs, slow tempo. No pain during, no soreness next day. ✓ → continue.
- Single-leg calf raises: 3 × 10 reps each leg, slow tempo. No pain. ✓ → cleared for graduated return.
If cleared — graduated return protocol
| Week | Add | Constraint |
|---|---|---|
| Week 7 (post-clear) | Loaded calf raises 2 × 12 (machine, slow eccentric) | Still NO running, NO jumping |
| Week 8 | Loaded calf raises 3 × 10–15; brisk hill walking | Still no run/jump |
| Week 9 | Walk-jog intervals: 4 min walk / 1 min easy jog × 5 | Soft surface, soft shoes; no soreness next day allowed |
| Week 10+ | Continuous easy jog 15 min, build by 5 min/week | Re-flag if any tightness — back to walk-only for 1 week |
If a tear recurs: walk-only for 4 weeks minimum, see a sports physio (not a generic GP), get an ultrasound to rule out persistent partial tear before any return-to-run.
What changes in the gym program post-clearance
- Add seated calf raise 2 × 12 to Lower A.
- Add standing calf raise 2 × 12 to Lower B.
- Optionally swap Sat walk for a low-intensity cycle if the legs need a break.
- Conditioning: still no HIIT until sleep is consistently >7 hours.
🚴 Conditioning — Cycling + Walking Only (no HIIT, on purpose)
Calves are walk-only until 2026-06-18. That removes running, jumping, sprints, jump rope, plyos, box jumps, burpees, the whole HIIT toolkit. What's left — cycling and walking — is exactly right for fat-loss + strength-rebuild + poor recovery anyway.
The conditioning prescription
| Day | Modality | Duration | Intensity | Why |
|---|---|---|---|---|
| Wed | Stationary or outdoor cycle | 40–50 min | Zone 2 — nasal-breathing pace, conversation possible | Mid-week aerobic flush. Drains fatigue between Tue Lower and Thu Upper. |
| Sat | Walk (outdoors, ideally with the dog) | 60 min | Brisk but easy | NEAT booster, mood lift on a low-discipline day, no kit needed. |
| Daily (target) | Walking | 20–40 min any time | Whatever pace | Calf rehab + caloric expenditure + mood and joint health benefits compound. |
| Mon, Tue, Thu, Fri | — | — | No additional cardio | Don't blow recovery. Lift days are lift days. |
What is "Zone 2"?
Zone 2 = HR roughly 60–70% of max. For a 43yo, max ≈ 177 (220 − age, rough), so Zone 2 ≈ 106–124 bpm. Easier mental check: you can hold a full conversation in complete sentences without getting winded. If you're gasping, slow down — that's Zone 3, the worst of both worlds (too hard for recovery, too easy for VO2max gains).
No high-impact HIIT, on purpose. HIIT torches recovery, you're already in an aggressive deficit, and calves can't take impact yet. Low-impact bike/row intervals are the right substitute — same metabolic effect, no calf stress. We'll reassess full HIIT when calves are cleared and sleep has improved.
Calorie buffer math
- Z2 cycle 45 min ≈ 450–550 kcal at 135 kg
- Brisk walk 60 min ≈ 350–450 kcal at 135 kg
- Daily 30-min walk ≈ 180–230 kcal at 135 kg
- Weekly conditioning total ≈ 2,000–2,800 kcal — already baked into the TDEE assumption in the nutrition section. Don't add more "to speed it up."
⏱️ Daily Calf Protocol
Do this every single day from day one — not just on training days. It takes 8 minutes.
Step 1: Calf Stretch
Hands on wall, heel flat on floor, straight leg. Hold 60 seconds each leg × 3 sets. Also happens automatically in morning yoga (Downward Dog).
Step 2: Eccentric Calf Raises
Stand on a step edge. Raise on BOTH feet. Lower slowly on ONE foot (4 sec down). 3 × 15 reps each side. This is the key rehab movement for chronic calf tears.
⛔ Running timeline
Week 1–6: zero running. Week 7: walking hills. Week 8–9: walk/jog intervals (1 min jog / 2 min walk). Week 10+: continuous easy running if pain-free.
📋 Exercise Guide
Wide-Grip Barbell Bench Press
Wide pronated grip. Lower bar to mid-chest, elbows at ~75°. Drive up explosively. Your primary chest mass builder — track weight every session.
4 × 8–10 · Mon Push
Barbell Shoulder Press
Seated or standing. Bar in front, press overhead until arms nearly locked, lower to chin. Stop range if any impingement — never push through shoulder pain.
4 × 8–10 · Mon Push
Dumbbell Fly — capped ROM
Flat or slightly inclined bench. Slight elbow bend held constant; arc the dumbbells together and squeeze the pecs — don't bend/straighten the elbows (that turns it into a press). Cap the bottom at chest line — never let the dumbbells or your elbows drop below the chest. That cap removes the deep stretched position that pinched the shoulder on the pec deck (2026-06-08), and dumbbells fit your 201 cm frame where the pec deck / cable station don't. 12 kg/DB confirmed RIR 2 on 2026-06-15 → progress to 14 kg when clean. If the bottom position still bites even capped, drop to a converging machine chest press.
3 × 12–15 @ RIR 2 · Mon Push
Arnold Dumbbell Press
Start palms facing you. As you press up, rotate hands outward. Hits all three deltoid heads. Great rotator cuff warmth for former athletes.
3 × 12 · Mon Push
Face Pull
High pulley, rope attachment. Pull to face level, elbows high and flared out. Finish with external rotation. Mandatory for shoulder longevity — never skip.
3 × 15–20 · Mon Push
Decline Close-Grip to Skull Crusher
Decline bench. Lower bar to forehead (skull crusher portion) then press out through a close-grip bench. Two movements in one set — maximum tricep volume.
3 × 12 · Mon Push
Dumbbell One-Arm Triceps Extension
Seated or standing. One dumbbell overhead, lower behind head slowly. Keep elbow pointed straight up. Full stretch on the long head of the tricep.
3 × 12 · Mon Push
Barbell Deadlift
Bar over mid-foot, flat back, brace core, drive through the floor. The king of posterior chain lifts — your handball background makes this movement natural.
4 × 6–8 · Thu Pull
Reverse Grip Bent-Over Row
Supinated grip (palms up), hinge to ~45°, pull to lower abdomen. Supinated grip increases bicep involvement and reduces shoulder impingement risk vs. pronated.
4 × 8–10 · Thu Pull
Full ROM Lat Pulldown
Allow arms to fully extend overhead at the top — full lat stretch every rep. Pull to upper chest, elbows driving down. Use the complete range the name promises.
4 × 10–12 · Thu Pull
Seated One-Arm Cable Row
Single handle, one arm at a time. Pull to hip, elbow close to body, squeeze at end range. Fixes left/right imbalances from years of dominant-arm handball.
3 × 12 each · Thu Pull
Incline Dumbbell Curl
Bench at 45°, arms hang behind torso for full stretch on the long head. Lengthened-position bias (Maeo/Wolf 2024) — outperforms drag curl and preacher for hypertrophy. Replaces drag curl in this plan.
3 × 10–12 · Thu Pull
Single-Arm High Cable Curl (alternating)
One high pulley at a time. Stand side-on, upper arm fixed and parallel to the floor (high elbow), curl the handle toward your ear and squeeze — don't let the elbow drift down or forward. Constant cable tension, no rest point. Same peak/short-end stimulus as the two-cable version, just unilateral (frame won't fit between both columns). 3 × 12 per arm.
3 × 12 each · Thu Pull
Middle Back Shrug
Face-down on incline bench, dumbbells hanging. Squeeze shoulder blades together and hold 2 seconds. Pure rhomboid and mid-trap — often underdeveloped in athletes.
3 × 15 · Thu Pull
Barbell Full Squat
In squat rack, bar on upper traps. Full depth — hip crease below knee. Drive through heels. Your best quad and glute compound — build it progressively each session.
4 × 8–10 · Sat Lower
Romanian Deadlift (RDL)
Push hips back as you lower bar along your legs. Feel the hamstring stretch at the bottom. Familiar movement pattern for former handball players — go deep.
4 × 10–12 · Sat Lower
Barbell Hip Thrust
Bench behind you, bar across hips (use a pad). Drive hips to the sky, squeeze glutes hard at the top. The most effective glute builder — essential at your training level.
4 × 12–15 · Sat Lower
Good Morning
Bar on traps, slight knee bend. Hinge at hips until torso is near parallel to the floor. Feel hamstrings load. Return by driving hips forward. Teaches the hip hinge pattern.
3 × 12 · Sat Lower
Dumbbell Rear Lunge
Step back with one foot, lower back knee toward the floor. Drive up through the front heel. Calf-safe — the push-off is minimal and through the heel, not the ball of the foot.
3 × 10 each · Sat Lower
One-Legged Cable Kickback
Ankle cuff on low cable. Face the stack. Kick straight back and squeeze the glute hard at the top. Unilateral glute isolation that no other movement matches.
3 × 15 each · Sat Lower
Glute Ham Raise
On GHR machine. Control the descent slowly (3–4 seconds down). Use hamstrings and glutes to raise back up. Eccentric loading that directly complements your RDL work.
3 × 10 · Sat Lower
Dead Bug
On back, arms up, knees bent 90°. Lower opposite arm and leg without the lower back lifting. Return and repeat. Essential for spinal stability — never rush it.
3 × 10 each side
Decline Crunch
Feet locked on decline bench, hands behind head. Curl upper torso toward knees with control — both the up and down phases. Weighted plate on chest to progress.
3 × 15
Russian Twist
Sit at ~45° lean, feet off floor. Rotate torso side to side keeping lower back neutral. Add a weight plate once bodyweight feels easy. Builds rotational core strength.
3 × 20
Bird Dog
On hands and knees. Extend opposite arm and leg simultaneously, hold 2 seconds, return with control. Spine-neutral — excellent for your lower back health.
3 × 10 each side
Lateral Band Walk
Resistance band around knees, half-squat position, step laterally maintaining band tension. Activates glutes and hip abductors — stabilises the entire knee chain.
3 × 15 steps each way
🧘 Yoga + Recovery — Adriene 30-Day Challenge
You're already on it. Started ~2026-05-04 (currently day 4 of 30). Finish target: ~2026-06-02 — which lines up almost exactly with the end of Block 1 of the cut (June 4). The challenge itself becomes the recovery scaffold for the hardest block.
Yoga in this plan is recovery, not training. No caloric credit, no replacing a gym session. ~25 min/day of light-to-moderate movement that hits four problems specific to your profile at once:
😴 Sleep quality
Why it matters for you:
- You go to bed past midnight — short window means each hour of sleep has to be high-quality
- Evening yoga shifts the autonomic system from sympathetic to parasympathetic — measurable drop in HR and cortisol within 20 min (Streeter 2017, Pascoe 2017 meta-analysis)
- Bupropion can fragment sleep architecture — yoga is the highest-leverage non-pharmacological counter
- If the day's Adriene video lands in the morning, do a separate 5–10 min wind-down routine before bed (legs-up-the-wall + child's pose + 4-7-8 breathing)
🧠 Cortisol / HPA-axis support
Why it matters for you:
- Aggressive 1,175 kcal/day deficit IS a stressor — cortisol rises during deep cuts, accelerating muscle loss and sleep disruption
- Bupropion is noradrenergic — it doesn't help blunt cortisol on its own
- Slow nasal breathing during yoga (especially Adriene's longer-hold sequences) increases vagal tone and trims cortisol AUC
- This is the cheapest insurance you have against a stalled cut driven by stress, not calories
🦴 Joint mobility (the depression-related joint pain you mentioned)
Why it matters for you:
- Daily low-load articular work moves synovial fluid and unsticks fascial planes — typically more effective than passive stretching for diffuse joint stiffness
- Adriene's flows include hip openers, thoracic rotation, ankle/wrist mobility — exactly the joints that complain in 43-year-old ex-athletes carrying 135 kg
- Bonus: many flows include extended Downward Dog holds — a passive calf stretch you can use safely while running rules out plyo
💸 Deficit-buffering (psychological)
Why it matters for you:
- 30-day commitment = a streak you don't want to break — that streak protects adherence to the harder food rules on bad days
- Replaces the 22:00 screen-and-chips slot some nights — direct night-snack defense
- Self-efficacy: stacking small wins on a multi-month cut is what stops the "screw it" spiral on week 6
How it fits into the week
- Every day of the 30-day challenge: just do whatever Adriene's day-X video is. Don't overthink intensity — she paces it.
- Gym days (Mon/Tue/Thu/Fri): yoga any time. If the video is >25 min and intense, do it morning-of or post-lift on a different time block — don't stack it as a pre-lift warm-up.
- Wed/Sat/Sun (rest): yoga is the day's main movement. Pair with a dog walk for the active-recovery effect.
- Calf rule applies here too: if any video has jumping, hopping, or repeated calf-loading flows — modify or skip those segments. Walk-only protocol still rules.
After day 30 (~2026-06-02)
Don't stop. Pick another Adriene 30-day series (she has several), or move to her "Daily" playlists. Maintaining 5–7 sessions/week is the goal through Block 2 and Block 3. The 30-day frame was just the on-ramp.
Reference: "Yoga With Adriene" on YouTube — current 30-day challenge (started ~2026-05-04). Free, no app, no equipment beyond a mat.
🦵 Calf Protocol — Weeks 1–6 (Walk-Only Phase)
Hard rule until reassessment ~2026-06-18 (end of Week 6): Walk only. No running, no jumping, no plyometrics, no skipping rope, no jump-rope warm-ups, no box jumps, no broad jumps, no double-unders, no explosive calf-raise rebounds. Ignoring this is how you lose 4–8 weeks to a tendon flare.
What's allowed
- Walking — unlimited, daily. Dog walks, treadmill walking, hill walking on a low incline (≤5%), all fine.
- Cycling / stationary bike — fine for warm-up and Zone 2. No high-cadence sprints (140+ rpm) on a fixed gear.
- Elliptical — fine, low impact.
- Swimming — fine. Avoid hard push-offs from the wall on flip turns.
- Lifting — squats, lunges, hip thrusts, RDLs, leg press, leg curls, leg extensions all OK with controlled tempo. No jumping out of any rep.
- Yoga (Adriene) — fine, but skip any segment with jumping or hopping (rare, but it happens).
- Loaded calf raises — only the rehab version listed in Lower A. Bodyweight, slow, pain-free range only. Skip entirely if any symptoms.
What's NOT allowed (until Week 6 reassessment)
- Running of any pace — even "just a little jog to catch the bus"
- Jumping rope, double-unders, lateral hops
- Box jumps, broad jumps, depth jumps, plyo lunges
- Sprinting, including hill sprints and bike sprints out of the saddle
- Any pickup sport (handball, football, basketball, tennis) — too many uncontrolled accelerations
- Heavy loaded standing calf raises with explosive concentric
Daily 8-min calf rehab — every single day, even rest days
Evidence note (updated 2026-05-07). Current 2024 Achilles tendinopathy guidelines (JOSPT 2024 CPG; Delphi consensus 2025) treat Heavy Slow Resistance (HSR) at 70–90% 1RM with ~6 s reps (3 s up / 3 s down) as the gold-standard loading stimulus for collagen synthesis and tendon adaptation — at least equivalent to traditional eccentric-only protocols. While the calf is in the acute-protection phase (pre-2026-06-18), the slow-tempo bodyweight raise in Block 4 is the same movement pattern at sub-threshold load — it bridges directly into HSR once cleared. Stretching + foam-rolling alone is insufficient; the loaded slow-tempo work is the active ingredient.
| Block | Time | What | Why |
|---|---|---|---|
| 1 | 2 min | Standing calf stretch, both sides — wall lean, knee straight, hold 60 s each | Lengthens gastrocnemius (mobility, not the rehab driver) |
| 2 | 2 min | Bent-knee calf stretch (or downward dog with bent knees) — hold 60 s each | Targets soleus specifically |
| 3 | 2 min | Foam-roll calves — slow passes, work through tender points | Soft-tissue work (adjunct only) |
| 4 | 2 min | Slow bodyweight calf raises — 2 sets × 12, 3 s up / 3 s down, pain-free range only. If pain-free for 14 consecutive days and single-leg version feels stable, progress to single-leg slow-tempo raises before clearance day. | The active rehab ingredient — sub-threshold HSR loading. Stimulates tendon collagen turnover at strain levels the tissue can tolerate. |
Post-clearance (Week 7+) HSR upgrade. Once the 2026-06-18 reassessment passes, the calf-raise block transitions into the gym as loaded slow-tempo standing calf raises 3 × 8–10 @ 70–80% 10RM, 3 s up / 1 s pause / 3 s down, twice per week (Lower A + Lower B). That's the actual HSR protocol. Keep the daily 8-min stretch + foam-roll routine for another 4 weeks as a recovery/mobility wrapper.
Week-6 reassessment (~2026-06-18)
Test, in this order, on a non-lifting day:
- Single-leg calf raise test: 25 reps each side, full ROM, no pain. If you can't, stay walk-only and reassess Week 8.
- Brisk walk → easy jog progression: 5 min brisk walk → 30 s easy jog → 90 s walk → repeat 4×. Any pain or new tightness in the next 24 h = pause and reassess.
- If both pass cleanly: introduce light jogging 2×/week for 10 min, no faster than conversational pace. Hold for 2 weeks before adding intensity.
- If pain or swelling at any point: back to walk-only and book a sports-medicine MD or physio review — don't keep self-managing past 8 weeks.
Bias: err on the side of staying walk-only longer than you think you need. You're not training for a race. Carrying 135 kg through a half-healed calf into a jump or sprint is the single fastest way to derail this whole plan.
🧊 Cold Therapy
Strongly recommended. Cold exposure is anti-inflammatory, activates brown fat (adds 150–300 kcal/day of metabolic burn), triggers a dopamine and norepinephrine surge (relevant support now that Elontril is discontinued), and accelerates recovery from gym sessions.
Progressive Protocol
Weeks 1–2
End every shower with 60 sec cold. Test for skin reaction (cold urticaria).
Weeks 3–4
Extend cold shower to 3–5 minutes. Full body exposure.
Week 5+
Cold immersion: bath, lake, or cold pool — 10–15 min post-lift on hardest gym day.
Timing Rules
| When | Recommendation | Why |
|---|---|---|
| After hardest gym session | ✅ Best — within 60 min | Reduces soreness and speeds up recovery. Avoid right after hypertrophy-priority sessions if you want maximal muscle growth (cold blunts hypertrophy signaling) — use on lighter sessions or off-days instead. |
| After strength training | ⏰ Wait 2+ hrs or skip | Immediate cold blunts muscle protein synthesis |
| Evening, rest days | ✅ Good — cold shower before bed | Lowers core temperature → triggers sleep onset |
| Before gym / morning | ❌ Avoid | Increases joint stiffness and reduces warmup effectiveness |
Histamine caution: Cold can trigger histamine release in cold urticaria (rare). Test with 30 sec cold shower first. Watch for hives. If no reaction after a week — proceed. If hives appear — stop and consult your doctor.
💊 Supplement Protocol
⚠️ Most important intervention in this entire plan: Taking Kreon before every meal that contains fat. The 2,300 kcal target is calculated assuming Kreon works. Skip it and you absorb only ~75% of fat and protein → real-world deficit collapses, plus cramping and B-vitamin/D malabsorption. Phone alarms × 4 daily: 09:30, 13:00, 16:30, 19:30. Leave Kreon at the dining table — visible, not in a cabinet.
Kreon — daily timing map
| Meal slot | Kreon? | Why |
|---|---|---|
| Breakfast (parfait, oats, eggs) | Yes | Fat from yogurt, seeds, oat milk |
| Lunch (single-pan or batched hero) | Yes | Always contains olive oil/coconut milk/tahini |
| 4–5 PM snack (shake + fruit) | Skip if pure protein shake; yes if includes seeds/nut butter | Pure pea protein in oat milk has <5 g fat |
| Dinner | Yes | Always contains some fat |
| Pre-lift snack (rice cake + banana) | Skip | Designed fat-free (<2 g fat — Kreon not needed) |
| Post-lift recovery shake (gym days) | Skip if shake-only; yes if includes tahini/seeds | Recovery shakes are very low fat (~3 g) — Kreon optional but recommended given pancreatic insufficiency |
| Permitted night snack | Skip for popcorn/chickpeas/yogurt; yes for chocolate/almond butter | Fat content varies |
Daosin — pre-meal trigger list
Take 1 tablet 15 minutes before any meal flagged 🟡 in this plan, plus:
- Any fish — even fresh-caught, even fresh-pack pouches (mackerel/trout)
- Any restaurant meal where you can't verify ingredient freshness
- Any leftover > 24 h (avoid these — but if unavoidable, Daosin first)
- Anything with goat cheese, even small amounts
- Sourdough > 12 h after baking
- If you're already feeling histamine-symptomatic that day (flushing, headache, congestion)
Keep one strip in your wallet — restaurants and travel are when you need it most. Daosin only works if it's in your stomach before the histamine arrives, not after.
| Supplement | Dose | Timing | Notes |
|---|---|---|---|
| Kreon / Pankreal | Per prescription | Before any fat-containing meal (see map above) | Non-negotiable. 4 phone alarms daily. |
| Daosin | 1 tablet | 15 min before histamine triggers (see list above) | Carry in wallet at all times. |
| Algae Omega-3 | 2g EPA+DHA | With dinner | Algae-based preferred over fish oil — lower histamine risk, more sustainable. Powerful anti-inflammatory. |
| Vitamin D3 4000 IU liposomal + K2 100 mcg | 4000 IU D3 | Before noon | As in your previous plan — correct. K2 directs calcium to bones not arteries. |
| Magnesium Bisglycinate (e.g. Zentyth) | 300 mg | 1 hour before bed | From your previous plan — excellent. Sleep quality, joint pain, muscle function. |
| Creatine Monohydrate | 5 g/day | Any time (in water/shake) | Preserves and builds muscle during caloric deficit. Emerging evidence for mood and cognitive support — creatine boosts brain ATP, useful support now that Elontril is discontinued. Monitor creatinine on July 1 blood test (benign rise expected). Start at 2 g/day if GI sensitivity due to pancreatic insufficiency. |
| Probiotics (specific strains only) | 1 capsule | Morning + evening | ONLY use: L. rhamnosus GG, L. plantarum. AVOID L. casei, L. bulgaricus, L. helveticus — these produce histamine. |
| Plant Protein (pea or rice) | 30–50 g | Post-training or breakfast | Replaces whey entirely — whey is a cow milk derivative. |
Review Omega-3, Vitamin D, and Magnesium with your doctor before starting. Discuss Kreon dosing with your gastroenterologist. Blood tests July 1 — flag creatinine (creatine) and lipase/amylase (pancreatic baseline before any peptide evaluation).
🧠 Habits & Behavioural Strategies
🌙 Night Snacking — Replace, Don't Resist
- Rest days: kitchen closes at 8 PM
- Late training days: post-workout recovery meal allowed up to 10 PM (small, protein-rich)
- Remove chips, sweets, regular Coke from home — don't buy them in bulk
- Craving response: ginger or rooibos herbal tea, or 2 plain rice cakes
- Eat a larger, protein-rich dinner at 6–7 PM to reduce evening hunger
🍳 Batch Cooking — Your Discipline Tool
- Cook in large quantities — freeze immediately, never fridge for next day
- Thaw each morning for lunch and dinner
- Always keep: rice cakes, frozen mango, pre-cooked frozen chicken, coconut milk, GF oats
- Having prepped food removes the "I'll just order food" decision entirely
⏰ Medication Reminders
- 3 daily alarms: Kreon before breakfast, lunch, dinner
- Reminder: "Daosin when eating out or having fish"
- Keep Daosin in wallet/bag — not just at home
- Creatine: next to water bottle — one scoop in morning water
🛒 Shopping Rules
- Buy fresh fish and meat only when cooking same day (or freeze on arrival)
- Never buy ready-made sauces/dressings — most contain gluten, vinegar, or additives
- Batch buy safe staples: rice, GF oats, coconut milk, tahini, legumes, pumpkin seeds
- Don't shop hungry — triggers impulse buys of trigger foods
Hydration
3–3.5L
Daily target
Sparkling counts — your preference is already working for you. Replace Coke with sparkling water + fresh ginger slices or mint leaves.
· Upon waking: 500ml before anything else
· With meals: 300–400ml
· Between meals: continuous sipping
· No caffeine after 1 PM (sleep quality — histamine + caffeine stack disrupts sleep architecture)
· Upon waking: 500ml before anything else
· With meals: 300–400ml
· Between meals: continuous sipping
· No caffeine after 1 PM (sleep quality — histamine + caffeine stack disrupts sleep architecture)
😴 Sleep Protocol
Poor sleep is a direct fat-retention driver. Cortisol dysregulation from insufficient sleep suppresses fat burning and increases muscle breakdown. Since you're not currently working, your schedule is flexible — use that advantage seriously.
Bedtime
11:00–11:30 PM
Wake time
7:00–7:30 AM
No screens
45 min before bed
No food
After 8 PM (rest days)
No caffeine
After 1 PM
Magnesium
300 mg at 9:30 PM
Evening yoga
Replaces phone time
Room temp
Cool & dark
Post-Elontril sleep: Bupropion has stimulant properties that suppressed appetite and supported sleep structure. Now off it, late-night food cravings may feel stronger and sleep may feel lighter — this is normal for a few months. Magnesium glycinate (400 mg before bed) and consistent sleep timing are the main levers. Reassess sleep quality at the 3-month mark.
👨🍳 Featured Recipes
Sourdough Bread
~120 kcal per 80g slice · bake & eat same day
GF Starter (maintain separately)
- Equal weights rice flour + water, fed daily
- Use when it doubles in 4–6 hrs — it's active
Flour blend (1 loaf)
- Rice flour 240g (60%)
- Buckwheat flour 120g (30%)
- Psyllium husk 40g (10%)
- Salt 8g, GF starter 150g, warm water ~320ml
Method
- Mix flours and psyllium. Add starter, water, salt. Combine into dough.
- Shape, place in lined loaf tin.
- Bulk ferment 4–6 hrs at room temperature (not overnight — less histamine).
- Bake at 220°C for 40 min, then 200°C for 15 min uncovered.
- Cool 30 min. Eat same day. Do not refrigerate — freeze any remaining slices immediately.
Coconut Butter Chicken (GF, dairy-free)
~480 kcal · serves 2 · freeze second portion
Ingredients
- Chicken thighs 400g, cubed
- Ghee 15g, onion 100g, garlic 3 cloves, ginger 2cm
- Cumin 1 tsp, sweet paprika 1 tsp, turmeric 1 tsp, coriander 1 tsp
- Coconut milk 200ml, GF stock 100ml, salt, fresh cilantro
Method
- Brown chicken in ghee. Set aside.
- Sauté onion 5 min. Add garlic, ginger, spices — stir 1 min.
- Add coconut milk and stock. Return chicken.
- Simmer 20 min. Season. Finish with fresh cilantro.
- Serve over rice. Freeze second portion immediately.
Moroccan Chickpea Tagine
~420 kcal · serves 4 · freeze 3 portions
Ingredients
- Chickpeas 400g (cooked), carrot 200g, zucchini 200g
- Bell pepper 150g, onion 100g, garlic 4 cloves
- Turmeric 1 tsp, ginger 1 tsp, cumin 1.5 tsp, sweet paprika 1 tsp
- GF vegetable broth 400ml, olive oil 20ml, fresh parsley
Method
- Sauté onion and garlic in olive oil 4 min.
- Add spices, stir 1 min until fragrant.
- Add chickpeas, vegetables, broth. Bring to boil.
- Simmer 25 min, partially covered. Season generously.
- Eat one portion immediately over millet or rice. Freeze rest right away.
Sweet Potato & Chickpea Curry
~390 kcal · serves 3 · batch cook
Ingredients
- Sweet potato 400g cubed, chickpeas 300g cooked
- Coconut milk 400ml, onion 100g, garlic 3 cloves, ginger 2cm
- Turmeric 1 tsp, cumin 1 tsp, coriander 1 tsp, sweet paprika 1 tsp
- Coconut oil 15ml, salt, fresh cilantro or parsley
Method
- Sauté onion in coconut oil until golden, 5 min.
- Add garlic, ginger, spices — cook 2 min.
- Add sweet potato, chickpeas, coconut milk. Season.
- Simmer 25 min until sweet potato is tender.
- Serve over brown rice. Freeze remaining portions immediately.
Herb-Crusted Fresh Cod
~350 kcal · serves 1 · eat same day
Ingredients
- Fresh cod fillet 200g (cook day of purchase)
- Rice cakes 30g, blended to fine crumbs (GF breadcrumbs)
- Garlic 2 cloves minced, parsley 2 tbsp, olive oil 15ml, salt, pepper
Method
- Mix rice cake crumbs + garlic + parsley + olive oil into a paste.
- Press herb crust evenly onto cod fillet.
- Bake at 200°C for 14–16 min until crust is golden and fish flakes easily.
- Serve immediately with potato wedges and green vegetables.
Mango Shrimp Rice Bowl
~440 kcal · serves 1 · eat immediately
Ingredients
- Fresh shrimp 200g (cook same day)
- Jasmine rice 70g (dry), coconut oil 10ml, garlic 2 cloves, ginger 1cm
- Mango salsa: mango 100g + bell pepper 50g + spring onion + cilantro + coconut aminos 1 tbsp
Method
- Cook rice.
- Make mango salsa: dice all ingredients, toss with coconut aminos.
- Heat coconut oil, add garlic and ginger, stir 30 sec.
- Add shrimp, cook 3–4 min until pink.
- Serve shrimp over rice, top generously with mango salsa. Eat right away.
Red Lentil Dahl (Freeze in Batches)
~320 kcal/portion · serves 4
Ingredients
- Red lentils 300g, rinsed
- Coconut milk 400ml, GF broth or water 500ml
- Onion 150g, garlic 4 cloves, ginger 3cm
- Turmeric 1.5 tsp, cumin 1 tsp, coriander 1 tsp, ghee 20g, salt
Method
- Sauté onion in ghee until golden, 6 min.
- Add garlic, ginger, spices — stir 2 min.
- Add lentils, coconut milk, broth. Bring to boil.
- Simmer 20 min, stirring occasionally, until lentils are very soft.
- Eat one portion fresh. Freeze remaining three immediately.
Buckwheat Mushroom Galette
~420 kcal · serves 1
Ingredients
- Buckwheat flour 80g, 1 egg yolk, water 120ml, pinch of salt
- Mushrooms (oyster + shiitake) 300g, garlic 3 cloves, thyme, olive oil 15ml
- Goat cheese 60g, fresh parsley
Method
- Mix buckwheat flour + egg yolk + water + salt into thin batter. Rest 10 min.
- Sauté mushrooms with garlic and thyme in olive oil until golden, 8 min.
- Cook galette in lightly oiled pan, 3 min per side.
- Fill with mushroom mixture + crumbled goat cheese + parsley. Fold and serve.
Turkey Bolognese (No Tomatoes)
~460 kcal · serves 3 · freeze
Ingredients
- Turkey mince 400g, onion 150g, carrot 150g, mushrooms 200g, garlic 4 cloves
- Roasted red peppers 200g (blended as the "sauce base" replacing tomatoes)
- Olive oil 15ml, herbs (thyme, rosemary, oregano), GF stock 100ml, salt, pepper
Method
- Brown turkey mince in olive oil, breaking up. Set aside.
- Sauté onion, carrot, mushrooms, garlic until soft, 8 min.
- Add blended roasted peppers, stock, herbs. Return meat.
- Simmer 20 min. Season well. Sauce should be rich and dark.
- Serve over rice pasta or buckwheat noodles. Freeze extra portions immediately.
Rice Congee (Asian Breakfast)
~280 kcal · serves 1 · eat fresh
Ingredients
- White rice 70g, water or GF chicken broth 600ml
- Fresh ginger 2cm sliced, garlic 1 clove
- 1 egg yolk, spring onion, sesame oil 5ml, salt
Method
- Simmer rice in water/broth with ginger and garlic on low heat, 30–40 min, stirring occasionally, until very soft and porridge-like.
- Remove ginger slices. Season with salt.
- Remove from heat, stir in egg yolk off the heat (it cooks gently in residual heat).
- Top with sliced spring onion and a few drops of sesame oil. Eat immediately.
Vietnamese Chicken Pho
~420 kcal · serves 2 · broth can be frozen
Broth
- Chicken carcass or 2 chicken thighs with bone
- Water 1.5L (or GF stock)
- Fresh ginger 4cm — halve and char in a dry pan 2 min (key flavour step)
- Onion 1 medium — halve and char in dry pan 2 min
- Star anise 2 pods, cinnamon stick 1 small, cloves 2 (optional)
- Salt to taste — no fish sauce (fermented = high histamine); use coconut aminos instead
Bowl
- Rice noodles 100g (flat or thin, GF)
- Fresh chicken breast 180g, thinly sliced
- Bean sprouts 80g (fresh)
- Spring onion, sliced
- Fresh cilantro and Thai basil
- Coconut aminos on the side
Method
- Simmer carcass/thighs in water with charred ginger, onion and spices for 90 min on low heat. Skim foam every 20 min for a clear broth.
- Strain broth through a fine sieve. Season with salt and a splash of coconut aminos. The broth should taste rich and fragrant.
- Bring strained broth back to a gentle boil. Add thinly sliced raw chicken — it cooks in 2–3 min in the hot broth.
- Soak rice noodles in hot water per packet instructions, drain, divide into bowls.
- Ladle hot broth and chicken over noodles.
- Top with bean sprouts, spring onion, cilantro, basil. Serve with coconut aminos on the side.
- Freeze extra broth in portions immediately. Use within 3 months.
Notes
- No lime juice — citrus is a histamine liberator. The charred ginger and onion give enough depth without it.
- No hoisin or sriracha — both contain gluten and fermented ingredients. Coconut aminos is the safe alternative.
- The charring step is not optional — it is what gives pho its distinctive smoky-sweet depth.
📊 Progress Check-In & Auto-Regulation
Daily & Weekly Tracking
- Daily weigh-in: Every morning, naked, post-bathroom, pre-water. Log it. Look at the 7-day rolling average, not single days. Aggressive cuts swing 1–2 kg day-to-day from water/glycogen/sodium.
- Weekly check-point: Every Sunday before batch cook. Compare this Sunday's 7-day average vs. last Sunday's. Target: −1.0 to −1.3 kg/week.
- Daily protein log: Hit 265 g or document why you didn't. Below 240 g for 2+ days in a row = problem.
- Kreon adherence: Tick box per meal. Aim for 100%. If <90% in any week, deficit is invalid.
- Sleep duration: Track hours. Below 6 h for 3 consecutive nights → trigger early diet break (see below).
- Histamine journal: Note flushing, headache, congestion, itching, or unusual fatigue after meals. Builds a personal tolerance map over time.
Body-Composition Log (Smart Scale, weekly)
Step on the BIA smart scale every Sunday morning — naked, post-bathroom, pre-water, before food or workout. Log all 9 numbers below. BIA readings are noisy (±1–2 % body fat between two back-to-back stand-ons is normal), so only the week-over-week trend matters, never a single value. Do not measure post-workout or post-shower — both inflate muscle mass and skew hydration.
| Week | Date | Weight (kg) | BF % | BF (kg) | Muscle (kg) | Visceral | Hydration % | Metab. age | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Start | 2026-05-08 | 135.0 | — | — | — | — | — | — | Plan start (no BIA reading taken) |
| 2 (first BIA) | 2026-05-18 | 131.9 | 31.4 | 41.4 | 90.5 | 15 | 60.8 | 50 | Day 10 of cut · −3.1 kg vs. start (mostly water/glycogen) |
| 3 | 2026-05-24 | — | — | — | — | — | — | — | |
| 4 | 2026-05-31 | — | — | — | — | — | — | — | End Block 1 (target ~130.5 kg by 2026-06-04) |
| 5 | 2026-06-07 | — | — | — | — | — | — | — | 1RM re-test window (~2026-06-08) |
| 6 | 2026-06-14 | — | — | — | — | — | — | — | Calf re-check (~2026-06-18) |
| 7 | 2026-06-21 | — | — | — | — | — | — | — | Mid-check bloodwork (~2026-06-19) |
| 8 | 2026-06-28 | — | — | — | — | — | — | — | |
| 9 | 2026-07-05 | — | — | — | — | — | — | — | End Block 2 (target ~126 kg by 2026-07-09) |
| 10 | 2026-07-12 | — | — | — | — | — | — | — | |
| 11 | 2026-07-19 | — | — | — | — | — | — | — | |
| 12 | 2026-07-26 | — | — | — | — | — | — | — | |
| 13 | 2026-08-02 | — | — | — | — | — | — | — | |
| 14 | 2026-08-09 | — | — | — | — | — | — | — | End-check bloodwork window (~2026-08-14) |
| 15 | 2026-08-16 | — | — | — | — | — | — | — | Final push — target 120 kg by 2026-08-20 |
What each metric means & what to chase
| Metric | Baseline (2026-05-18) | End-cut target | What it tells you |
|---|---|---|---|
| Weight | 131.9 kg | 120 kg | Total mass. Noisy day-to-day; only the 7-day average counts. |
| Body fat % | 31.4 % | 24–26 % | Primary fat-loss KPI. Healthy range for a 43-yr-old male is 18–24 %; landing at 25 % puts you squarely in the "good" band. |
| Body fat (kg) | 41.4 kg | ~30 kg (−11) | The actual kg of fat tissue. If you lose 12 kg total and 11 are fat, the cut succeeded — that is the goal. |
| Muscle mass | 90.5 kg | ≥ 89 kg (hold) | Preserving LBM is why the plan is high-protein + 4×/wk lifting. A drop > 2 kg over 4 wks = red flag (see Decision Rules). |
| Visceral fat | 15 (high) | < 12 | Fat around the organs — the metric most tied to cardio-metabolic risk. Drops fast with weight loss; biggest health win of this cut. |
| Hydration % | 60.8 % | 62–64 % | Rises as body fat falls (fat tissue holds less water than muscle). Also a daily-water-intake signal — if stuck below 60 %, you're under-drinking. |
| Metabolic age | 50 (you're 43) | ≤ 43 | Your BMR vs. age-norm tables. Closing the +7-year gap = "I look metabolically like a healthy 43-year-old again." Moves with BF % and muscle mass. |
| BMR (cal) | 2,322 | (will drop ~150) | Falls naturally as total mass shrinks. Don't chase a high BMR — that means staying heavy. |
| Bone mass | 4.3 kg | stable | Should not move. If it shifts > 0.3 kg, the scale is mis-reading hydration — re-measure next morning. |
Why BIA scales lie (and why we still use them): bioimpedance estimates fat by sending a tiny current through your body and measuring resistance. Resistance is dominated by water content, so the reading shifts with hydration, salt, glycogen, and even foot moisture. Translation: compare Sunday to Sunday, not Tuesday to Thursday. If a single Sunday reading looks weird (muscle jumps 2 kg, hydration drops 4 %), re-measure Monday morning before trusting it. For a gold-standard read, schedule a DEXA scan at baseline + end-cut (~80 € in Bucharest).
Decision Rules — When to Adjust
| Signal | Action |
|---|---|
| Weight ↓ 1.0–1.3 kg/wk and energy fine | Hold — plan is working. Continue. |
| Weight ↓ <0.5 kg/wk for 2 consecutive weeks at ≥90% adherence | Drop kcal to 2,200 (the floor). If still no progress after 1 more week, take an early diet break. |
| Weight ↓ >1.5 kg/wk with sleep crashing or training tanking | Bump kcal to 2,500 for that week. You're losing too fast — risk of LBM loss and fatigue spiral without the stimulant buffer. |
| Any 2 of: weight stalls 4+ days · sleep <6 h × 3 nights · gym lifts drop >10% across 2 sessions · waking HR + 8 bpm · cravings uncontrolled | Trigger early diet break: 5–7 days at 3,400 kcal (maintenance). Then resume the cut. |
| Muscle mass ↓ > 2 kg over 4 consecutive weeks (BIA log) | LBM-loss alert: push protein to 280 g, shrink kcal deficit by 200, do not skip any lift session. Re-check next week — if still trending down, take a diet break. |
| Body fat % stalls 3 weeks while scale weight is dropping | Scale loss is coming from LBM / water, not fat. Apply the same LBM-loss protocol above. |
| Visceral fat ↓ ≥ 2 points in 4 weeks | Working as intended — the cut is hitting the right tissue. Hold the plan. |
| Histamine flare (3+ symptoms in 24 h) | Pull back to fewer trigger foods, double Daosin compliance, review what changed in the last 48 h. |
Bloodwork — book before starting
- Baseline (week 0, by 2026-05-08): CBC, fasting glucose, HbA1c, lipid panel, AST/ALT, creatinine, ferritin, B12, vit D 25-OH, hs-CRP, TSH/fT4. Establishes pre-cut state.
- Mid-check (week 6, ~2026-06-19): Fasting glucose, HbA1c trend, lipid panel, ferritin, vit D, creatinine. Confirms the deficit is metabolically safe.
- End-check (week 14, ~2026-08-14): Same as baseline. Compare delta. Decide whether to hold, recomp, or cut further.
Expected milestones:
- End Block 1 (~2026-06-04): 130.5 kg · body fat ~30 % · visceral ~14 · digestion noticeably improved with consistent Kreon · sleeping deeper from no late chips/Coke · clothes looser around the waist.
- End Block 2 (~2026-07-09): 126 kg · body fat ~27 % · visceral ~12 (entering healthy band) · legs feel lighter on stairs and walks · gym lifts maintained or slightly down (normal in deficit) · morning energy markedly better.
- End Block 3 + final push (~2026-08-20): 120 kg · body fat 24–25 % · visceral < 12 · metabolic age ≤ 45. Reassess: hold for 4–6 weeks at maintenance to consolidate, or set new target.
📈 Training Stats & Adherence
How this works: Edited sets = numbers you actively changed.
Seeded sets = prescription defaults written when you opened a panel but didn't edit.
Adherence counts a session if it has any edited set. Trend charts use only edited sets (real performance).
This Week
4-Week Rolling Adherence
Per-Exercise Progress
No logged sessions yet. Open a training day, log a set, and your trends will appear here.
Plan revised 2026-05-07 · Aggressive cut block 2026-05-08 → 2026-08-20 · For Iulian Stamate · Always review medical sections with your doctor · Print Plan